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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
WEEK 4 Rest 4M inc 200m at mile pace, then 200m jog; then 1000m at mile pace; then 400m jog; then 400m at faster than mile pace Rest 3M inc 6 x 100m strides, 1 at 10K pace, 1 at 5K pace, 1 at 3K pace, 1 at mile pace, 1 at 800m pace, 1 at 400m pace Rest 25
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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
-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
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RW's Definitive Serious Speedwork: Pyramids etc
By Steve Smythe on 01/06/2000 17:04:06
Up and down, and round and round
:48 6:28 4:42 2:53 8145 (1:48) 1:34 3:26 5:24 7:16 5:18 3:16 1:3250 (2:00) 1:45 3:49 6:00 8:04 5:54 3:39 1:4355 (2:12) 1:56 4:12 6:36 8:52 6:30 4:02 1:5460 (2:24) 2:07 4:35 7:12 9:40 7:06 4:25 2:0565 (2:36) 2:18 4:47 7:48 10:28 7:42 4:37 2:16You should
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Speedwork For Every Runner
By Runner's World on 01/06/2002 16:40:18
Whether you're a beginner or a old hand, we have speed sessions tailored just for you
for a half: 400m, 800m, 1200m, 1600m, 2000m, each run faster than your 10K pace but not flat out. Jog 400m between each – but you can take three to four minutes for this.16. Divide 1000m into: 400m at 5K race pace, with a 400m jog; 300m at race pace
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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
slowFour-week scheduleDo each weeks days in any order within a hard-easy pattern. DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6WEEK 1 8-10M run Pace A (3 x 5 mins on grass) 4-7M recuperation run Pace B (12 x 400m on the track) 4-7M recuperation run Pace C
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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
)/Timetrial 11-min miling (5:00) 11-min miling (5:00) MILEAGE TARGET: 30MMon Mar 1 restTues Mar 2 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries)Wed Mar 3 Steady run: 75 mins (approx 6.5M)Thurs Mar 4 20 mins Fartlek (+10mins wu & cd) (approx 3.5M)Fri Mar
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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
mins easy jog; then 6 x 200m with recoveries of 30, 25, 20, 15 and 10 seconds. 30-40 mins slow 1200m time trial; then 10 mins jog; then 4 x 400m with 2-min recoveries with 200m at 3K pace, 200m at 800m pace Rest or 30 mins slow 2 x 2K at 5K pace with 3
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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
half-marathon; sub 46 minutes for 10K.Sub-4:00 Eventual standard: sub-1:50 for a half-marathon; sub 50 minutes for 10K.Sub-4:30 Eventual standard: sub-2:00 for a half-marathon; sub 53 minutes for 10K.Get You Round The run-walk programme. Eventual
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Q+A: What are the effects of altitude training?
By Professor Craig Sharp on 19/08/2005 14:22:43
Our experts answer real-life questions
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
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Classic Speedwork
By Bruce Tulloh on 01/06/2002 16:51:16
Serious speed for serious runners - here are the foundations
5K pace, in sessions like these:15 x 400m at 5K pace, with a recovery time of 60 seconds.5 x (800m with 2 minutes rest, then 400m with 1 minute rest) at 5K pace.6-8 x 1000m at your 10K pace, with 2-minute recoveries.4-6 x 1 mile at your 10K pace
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