Dave Moulder, aka RW member 200 MinutesIf you believe everything you read in the papers, you might think community is dead and "me me me" is king. Oh, really?Last week, the RW forum proved that community spirit is alive and well. The inspirational
with five-minute recoveries.5. After two months or so of speedwork, you can try your first session of repetitions: 5 x 300m, with four-minute recoveries; 5 x 200m, with three-minute rests; or how about 10 x 200m with three-minute recoveries.6. Glide
Put old jack-o-lanterns to good use with this colourful curry: rich in carbs but low in calories. Carnivores can bulk the recipe up by adding 200g diced chicken.Serves 2-4Preparation time: 45 minutes1 tbsp sunflower oil1 onion, chopped3
-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
Makes 12 Preparation time: 30 minutes200g self raising flour25g oats75g light brown muscovado sugar3 medium ripe bananas 100g crunchy peanut butter2 medium eggs, lightly beaten25g melted butter125ml semi skimmed milk 1 Preheat the oven to 200oC, gas
of walking or jogging. Finish the session with 2 x 200m at a close-to-all-out pace with two to three minutes of recovery between.10KRun one mile using the following pace breakdown: first three laps at 10K pace, last lap five seconds quicker. Jog for five
Monday: three-hour bike ride; 90-minutes weights; 40-minute swim. Tuesday: 60-minute swim; 90-minute run. Wednesday: two-hour bike ride; 60-minute swim. That might be the start of the training week for a professional triathlete. But they don't have
In Williams’s scheme, a 40-minute 10K is an equivalent effort to a 31:36 5-miler and a 19:16 5K; a 50-minute 10K is equivalent to a 41:21 5-miler and a 24:57 5K; a 60-minute 10K is equivalent to a 47:19 5-miler and a 28:55 5K. In your 10K training
, then do 8x200m intervals. Rest for 90 seconds between each. Run each 200m within 3-5 seconds of each other. Work up to 5x800m.Warm up, then run 90 seconds hard followed by 1 minute easy. Repeat 6-8 times.Warm up, then run 1 mile hard. Rest for 5 minutes
According to Williams, an 18-minute 5K is an equivalent effort to a 29:29 5-miler and a 5:14 mile; a 22-minute 5K is equivalent to a 36:02 5-miler and a 6:27 mile; and a 26-minute 5K is equivalent to a 42:31 5-miler and a 7:41 mile
