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The Treat-Me-Gently Mile
By Sean Fishpool and Steve Smythe on 06/05/2000 09:55:35
4-day-a-week 4-week mile schedules
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
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The Alternative RW Mile Schedule
By Joe Dunbar on 06/05/2002 09:46:27
An adjustable 2- and 4-week schedule for faster runners
easy 6 x 600m at Pace C Rest or gentle jog 2 x 2 mins at Pace C, plus 6 x 200m at Pace D 5M easy, plus 5M with stridesWEEK 2 Hill session of 8 x 40 secs 6 x 400m at Pace C, with long recoveries 6M easy 5M easy with strides Rest or gentle jog Race 10M
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RW 2004 Marathon Schedules: Week 9
By Runner's World on 01/03/2004 10:03:27
Your schedules for the week commencing March 1
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
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The Murderous Mile
By Sean Fishpool and Steve Smythe on 06/05/2000 09:51:42
6- to 7-days-a-week 4-week mile schedules
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
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RW's Quick Marathon Index
By Runner's World on 02/12/2004 10:41:49
A short guide to everything we have for marathoners
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
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RW's 2-Week 10K Schedule, 5-6 Days Per Week
By Sean Fishpool and Bud Baldaro on 06/05/2000 11:46:29
Only a measly fortnight to train for your 10K? Here's the solution
, then 2M easy 70-90 mins easyWeek 2 Rest or 4-6M easy 2M warm-up, then 6-8 x 500m with 300m jog recoveries, then 2M cool-down 40-50 mins relaxed, with strides 35-50 mins short-effort, low-intensity fartlex Rest 3-5M easy, with a few strides RACE
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Fuel Your Fire
By Selene Yeager on 27/04/2011 15:37:31
Train harder by choosing the right breakfast for your session
small bowl of porridge and half a bananaTime Trial or RaceCalories: 400Time before: About two hours Strategy: Triathletes often take in too many calories from the wrong places before a race. A little fibre is OK, but too much can slow you down. Aim
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RW's 8-Week 10K Schedule, 5 Days Per Week
By Sean Fishpool and Bud Baldaro on 06/05/2000 11:32:23
It does what it says in the title...
6-9M gradual acceleration, with last 2-3M at 10K pace 10+M easyWeek 8 Rest 2M warm-up, then 3 x 1200m or 4 mins, with 400m or 2-3 min recoveries, then 2M cool-down 4-7M slow 30-40 mins easy Rest 3-5M easy, inc a few strides RACE
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RW's Basic Marathon Schedules: Advanced
By Runner's World on 07/05/2000 12:31:47
Classic 16-week marathon schedules
, then speed up if youre not tired Warm up, then 6M at a fast pace, timed 6M fartlek, inc bursts of 200-300m Rest or 5M easy, off-road 4M, jogging only Half-marathon raceWeek 9 5M easy, off-road Warm up, then 6 x 3 mins fast, 2 mins slow (or 6 x 800m
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Your Marathon - What First?
By Bruce Tulloh on 06/12/2002 17:30:39
How to make sure you're ready for your build-up to the marathon
for the sub-3:30 schedule and six or seven times a week for the sub-3:00 schedule.Choosing A GoalYou can find links to all of our schedules in our BIG Marathon Index. Which time target should you aim for? Heres a rough guide, based on your current race form
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