in a speed session-104-180Easy - a gentle jog-138-148Slow - conversational pace -146-156Steady - a comfortable, but purposeful, pace. -158-168Brisk (or Threshold (THR)) - around your target pace-174-182 Fast-10K-180-188Fast-5K-186-194Fast
Q I don’t race longer than 10K. Do my training runs need to be any longer than this distance? A Yes longer runs are beneficial, even for 5K and 10K runners, because there is a relationship between endurance and speed. Although a lot shorter than a
the gym, where no one would see me collapse after single-digit press ups and pull ups. The running went better, though I found the 15 minutes at 10K pace rather monotonous. My heart rate climbed to 159, about 88 per cent of my maximum.The Progressive
coaching the forum threeBecky Smith (aka Becky S): Age: 30PBs: half-marathon 1:47; marathon 3:30Targets sub-20 5K; Great North Run in 1.35; London Marathon 2005: 3:15 Mike thinks:Our first target is to work on leg speed. Read moreDawn (aka Hilly)PBs: 10K 42:06
fast. If you’re not sure what your rep pace feels like, use a track to run the distance given below in four minutes. 10K Time Half Time Marathon Time Rep pace (mins per mile) 35 1:20 2:45 5:55 (cover approx 1100m
.Goal: 10K for fun and fitnessHow often: Ten to 12 times per year.Why: The 10K is a great training motivator. Its long enough that you need to train regularly to complete it. Yet, its short enough that you can run a fun 10K about once a month and not risk
half-marathon, marathon and 10K pace (6:30, 7:30 and 6:00 respectively) per minute 30 mins easy or rest 45 mins, including 30 mins of hills or fartlek 1 hr 50 mins slow (8:00) or 10K race Week 4 (w/c Aug 11) Rest 10 mins warm-up, then 16 x 200m at 5K
5K pace, 100m jog, 800m at approx 10K pace, 100m jog, 200m at mile pace Best 10K (/400m) 400m fast 100m jog 800m fast 100m jog 200m fast Total35 (84.0) 80 25 2:45 25 35 5:3040 (96.0) 90 30 3:05 30 40 6:1545 (1:48) 1:40 32 3:30 33 45 7:0050 (2:00) 1:50
-60 secs 400m jog/3 minsBest 10K (/400m) 35 (84.0) 78 80 7540 (96.0) 90 92 8745 (1:48) 1:42 1:44 1:3950 (2:00) 1:54 1:56 1:5155 (2:12) 2:06 2:08 2:0360 (2:24) 2:18 2:20 2:1565 (2:36) 2:30 2:32 2:27Variation 1:Run 8 x 400m with three-minute recoveries
with the middle 15 mins at half-marathon pace (8:00) Rest 100 mins slow (9:00-10:00) Rest Week 7 (w/c Sep 1) Rest 10 mins warm-up, then 5 x 1000m at 10K pace (in approx 4:30) with 90-sec recoveries, then 10 mins cool-down 65 mins easy 30 mins easy
