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	RW's Definitive Serious Speedwork: 400m Sessions By Steve Smythe on 01/06/2000 16:59:24 The very best one-lap sessions -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

	RW's Definitive Serious Speedwork: Pyramids etc By Steve Smythe on 01/06/2000 17:04:06 Up and down, and round and round 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

	RW's Definitive Serious Speedwork: Mile Sessions By Steve Smythe on 01/06/2000 17:04:06 Six variations on the simple favourite :50-3:55 7:55-8:0055 (4:24) 4:25 4:10-4:15 8:35-8:4060 (4:48) 4:50 4:35-4:40 9:25-9:3065 (5:12) 5:15 5:00-5:05 10:15-10:20Variation 6: Try breaking up the mile by running 300m or 400m fast, followed by 100m slow.

	Bupa GNR Schedule: Tracy (2:15) By Steve Smythe on 21/07/2008 14:15:47 Tracy's personalised 2:15 half-marathon schedule -marathon pace (approx 23 mins) Rest 30 mins easy or rest 90 mins at quick to steady pace (9:00-10:00) Week 9 (w/c Sep 15) Rest 10 mins warm-up, then 12 x 300m at 5K pace (in approx 90s) starting every 2:30. Do 3 sets of 4 with 400m recoveries

	Bupa GNR Schedule: Jason (1:25) By Steve Smythe on 21/07/2008 13:52:45 Jason's personalised 1:25 half-marathon schedule 10 mins warm-up, then 15 x 300m at 5K pace (approx 65s) starting every 2 minutes. Do 3 sets of 5 with 400m recovery between, then 10 mins cool-down 75 mins easy 45 mins, with the middle 25 minutes half-marathon pace (6:30) 30 mins easy

	Bupa GNR Schedule: Catherine (1:35) By Steve Smythe on 21/07/2008 14:04:31 Catherine's personalised 1:35 half-marathon schedule (approx 18 mins) Rest 30 mins easy or rest Rest Robin Hood Half-MarathonWeek 9 (w/c Sep 15) Rest 10 mins warm-up, then 15 x 300m at 5K pace (in approx 75s) starting every 2 minutes. Do 3 sets of 5 with 400m recoveries between, then 10 mins cool

	Bupa GNR Schedule: Sue (1:45) By Steve Smythe on 21/07/2008 14:07:25 Sue's personalised 1:45 half-marathon schedule :30 pace (approx 24 mins), back in half-marathon pace (approx 20 mins) Rest 2 hours slow (9:00-10:00) RestWeek 9 (w/c Sep 15) Rest 10 mins warm-up, then 12 x 300m at 5K pace (in approx 80s) starting every 2 minutes. Do 3 sets of 4 with 400m

	RW's 12-week sub-2:15 Half-Marathon schedules By Steve Smythe on 07/05/2000 09:56:55 The ultimate schedule for the half Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan101--Target times: 2:00 to 2:14 (race pace: sub-10:18 per mile). You should be capable of either a sub-60 10K, a sub-1:30 10-miler or a sub-5:00 marathon. Training will be four

	Bupa GNR Schedule: Bryan (2:00) By Steve Smythe on 21/07/2008 14:28:27 Bryan's personalised 2:00 half-marathon schedule -marathon pace (approx 23 mins) Rest 30 mins easy or rest 2 hours slow (10:00-11:00) Week 9 (w/c Sep 15) Rest 10 mins warm-up, then 12 x 300m at 5K pace (in approx 90s) starting every 2:30. Do 3 sets of 4 with 400m recoveries, then 10 mins cool

	RW's 12-week sub-1:45 Half-Marathon schedules By Steve Smythe on 07/05/2000 10:01:26 The ultimate schedule for the half Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan103--Target times: from 1:30 to 1:44 (race pace: sub-8:00 per mile). You should be capable of either a sub-46 10K, sub-1:18 10-miler or a sub-4:00 marathon. Training

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