200m has relatively little significance to 10K or half-marathon speed, we suggest you run the 200m repetitions as you feel, rather than to a suggested time.800m RepetitionsThis is a good range of sessions between the 400m and mile, and the speed

15 mins at half-marathon pace (10:00) Rest 30 mins easy or rest 60 mins slow (11:00 - 12:00) Week 2 (w/c July 28) Rest 10 mins warm-up, then 4 x 5 mins at 10K pace (9:00 - 9:30) with 2-min recoveries, then 10 mins cool-down Rest 45 mins steady

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan100--Target times: 2:15 to 2:30 (run/walk) (race pace: sub-11:26 per mile). You should be capable of either a sub-1:05 10K, a sub-1:55 10-miler or a sub-6:00 marathon. Training

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan103--Target times: from 1:30 to 1:44 (race pace: sub-8:00 per mile). You should be capable of either a sub-46 10K, sub-1:18 10-miler or a sub-4:00 marathon. Training

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan101--Target times: 2:00 to 2:14 (race pace: sub-10:18 per mile). You should be capable of either a sub-60 10K, a sub-1:30 10-miler or a sub-5:00 marathon. Training will be four

session: Repetition 400m 800m 1200m 1600m 1200m 800m 400mPace Mile pace 5K pace 10K pace 10M pace 5M pace 3K pace 1000m paceRecovery 100m 200m 300m 400m 300m 200mBest 10K (/400m)              35 (84.0) 72 2:40 4:12 5:40 4:06 2:30 7040 (96.0) 83 3:03 4

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan105--Target times: 1:10 to 1:19 (race pace: sub-6:06 per mile). You should be capable of either a sub-36 10K, sub-60 10-miler or a sub-3:00 marathon. Training will be at least six

in an injury. My current routine of two three-milers a week, has led to a 50-minute 10K PB: isn’t this enough to break four hours?A Many runners have achieved good marathon times off relatively low mileage, while some feel that they can’t function properly

the speedwork targets over the next three pages on your best recent 10K time, to give you the most accurate sessions possible. If you’ve never done a 10K, don’t worry: just use the principles below, along with the rough guideline of taking a recovery as long

’re likely to find that your mile splits are anything from 15 to 45 seconds slower for the half marathon than for the 10K. But as you ran almost twice the distance, it will have felt just as hard. If you’re still not convinced that you have more than one pace