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

-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

, 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

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

with 200m recoveries), plus hard fartlek and threshold sessions each week, my speed just isn’t returning. I’m still more than a minute outside my 5K best and two minutes outside my 10K time, which I set two and seven years ago respectively. Am I being too

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

often see round figures quoted in general guides, ranging from 70-90 per cent of MHR. Unfortunately, the reason they’re so vague is that – as we’ve found out – we’re all different.In the early days, you’d have needed a physiological lab test to find

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

) on a bike, or 180 to 200 steps per minute on an elliptical trainer.5 Work your way up from injuryThe sensible thing is to work your way up the cross-training hierarchy as you heal. I coach an athlete named Barry who spent the last three winters cross