plays host to one of the fastest and biggest spring events, which last year attracted 16,000 runners to the half-marathon and accompanying 10K and 5K. This is Holland, so the course is flat, and as the name suggests, the route is more interesting than
-marathon pace, even if you run the majority at 10K pace. A marathon runner needs to train at marathon pace as well - you can't just rely on the faster sessions.Q. Why do I need to do speedwork if my goal is sub-5:00? The Evil PixieA. The more speedwork you do
Radcliffe a great tussle in New York, stayed close through the first five miles but by 10K Radcliffe was away, and even the two pacemakers couldn’t keep up with her. Blasting through 10 miles in 52:06, Radcliffe maintained a pace that no other woman
-gel at the start, another between 10K and 10 miles, a third carbo-gel between Miles 13 and 15 (I find this one the most useful) and a final one at about Mile 20. I keep myself topped up with energy drink too. Of course, no fuel strategy can make up for poor pacing
WEEK 4 Rest 4M inc 200m at mile pace, then 200m jog; then 1000m at mile pace; then 400m jog; then 400m at faster than mile pace Rest 3M inc 6 x 100m strides, 1 at 10K pace, 1 at 5K pace, 1 at 3K pace, 1 at mile pace, 1 at 800m pace, 1 at 400m pace Rest 25
