the last, to faster-than-mile pace Rest 4M inc 300m at mile pace, then 200m jog; then 600m at mile pace; then 400m jog; then 200m at faster than mile pace Rest 25 mins easy with 4 x 100m strides at mile pace 45 mins slowWEEK 3 Rest 4M inc 8 x 100m strides
-marathon pace), the second at 10K pace, the third at 3K to 5K pace, and the last 100m inside mile pace. Best 10K (/400m) 100m 200m 300m 400m Total35 (84.0) 23 21 19 17 8040 (96.0) 26 24 22 20 9245 (1:48) 29 27 25 23 1:4450 (2:00) 32 30 28 26 1:5655 (2:12) 35 33
session: Repetition 400m 800m 1200m 1600m 1200m 800m 400mPace Mile pace 5K pace 10K pace 10M pace 5M pace 3K pace 1000m paceRecovery 100m 200m 300m 400m 300m 200mBest 10K (/400m) 35 (84.0) 72 2:40 4:12 5:40 4:06 2:30 7040 (96.0) 83 3:03 4
20m to each rep until you reach 200m, and then come back down to 120m. Run these at 400m pace, with a walk-back recovery. 8. Fast reps of 200m or 300m: run 6-10 x 200m, with two- to three-minute recoveries, or 5-8 x 300m, with four- to five
and the intervals 4-7M recuperation run Pace D (6 x 300m on grass)WEEK 3 6-8M run Pace A (3 x 5 mins on grass) 4-7M recuperation run BC session (4 x 800m at Pace B, 4 x 400m at Pace C) 4-7M recuperation run Pace D (6 x 150m fast, after a 5M run)WEEK 4 6-8M run
Once again, in case you can't get hold of your new issue of Runner's World...7-min miling (3:00) 7-min miling (3:00) MILEAGE TARGET: 40-45MMon Mar 1 30 mins easy (approx 4M) or restTues Mar 2 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries
strides at 400m pace Rest or 30 mins slow 1200m time trial (aim for quicker than first one at faster than mile target); then 10 mins jog; then 8 x 150m hills 70-80 mins slowWEEK 4 30-40 mins slow Run 1500m with first 300m slightly quicker than mile pace
standard: enough to enjoy the marathon and finish with a smile on your face.Real-Life RunnersOur busy London Marathon forumIncluding...sub-2:30 sub-2:45 sub-3:00 sub-3:15 sub-3:30 sub-4:00 sub-4:00 v2sub-4:30 sub-5:00 And there will be plenty for runners
perhaps a one to two per cent increase in endurance performance, which may make a small difference in race results. Not all athletes benefit equally; some respond to altitude training, while some don’t.With altitude training at around 2,000-2,400 metres
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
