, swimming one hour a week, and spending 30-40 minutes per week on gym work.For the running, try to do one session a week of speedwork, with things like 10 x 1 minute fast, two minutes slow (or 12 x 200m fast, 200m jog if youre on the track). This should
seconds to 2 minutes.2-3 sets of 4 x 200m, with 60 seconds between the efforts and then 5 minutes between sets.6-8 x 300m, with 3 minutes recovery. 4 x 400m, with 5 minutes recovery.Flat-out efforts over longer distances, if proper races are not available
Standfirst: Author: Bruce TullohPics:Issue date: racing secrets bookletKeywords:--This band covers serious athletes. The schedule will take you up to over 50 miles a week, which is about as much training as is compatible with a lifestyle
Standfirst: Author: Bruce TullohPics:Issue date: racing secrets bookletKeywords:--This time range takes you up to a regular 40 miles a week, though many runners would still be able to do themselves justice by substituting one easy run for a rest day
