-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

seconds, you could try to start each repetition every 60 seconds.If you want a less taxing session that generates more speed, have a 200m recovery spread over two minutes and aim to run significantly faster than mile speed. Because a runner’s speed over

Goal: 2:00 Current PB: 2:05 View Bryan's Profile | Bryan's Training Thread Here's what lies in store for Bryan over the course of his 2:00 Bupa Great North Run campaign...Pace indications are given in brackets. For example "90 mins slow (8

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

-down 65 mins easy 40 mins, including 20 mins at half-marathon pace (8:00) 30 mins easy or rest 110 mins slow (9:00 - 10:00) RestWeek 4 (w/c Aug 11) Rest 10 mins warm-up, then 14 x 200m at 5K pace (7:45) starting every minute (2 sets of 7 with 400m

30 mins easy or rest 10 mins warm-up, then 16 x 200m at 5K pace (6:30) starting every minute (2 sets of 8 with 400m recovery between) then 10 mins cool-down Rest 2 hours slow (8:00 - 9:00) Week 5 (w/c Aug 18) Rest 10 mins warm-up, then 4 x 2K at 10K

for 90 minutes at eight-minute-mile pace."   Mon Tue Wed Thu Fri Sat Sun Week 1 (w/c July 21) Rest 10 mins warm-up, then 3 x 1M at 10K pace (10:00) with 3-min recoveries, then 10 mins cool-down 55 mins easy (11:00) 40 mins, including 20