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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
UAN: 169 Article type:-->One lap of a standard athletics track, 400m efforts make a simple stock session for shorter-distance racing, but are also a good work-out for anyone looking to improve their pure speed. 1500m specialists will probably run 8
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RW's 4-Week 10K Schedule, 6-7 Days Per Week
By Sean Fishpool and Bud Baldaro on 06/05/2000 11:37:51
Only a month to train for your 10K? Here's the solution
-6M at 80% max 2M warm-up, then 6 x 800m or 3 mins, with 400m jog recoveries, then 2M cool-down 5-7M easy, inc strides 2M easy, 2M fast, but not 100% Rest 60 mins mixed fartlek 8M easyWeek 2 5-6M with gradual acceleration 2M warm-up, then 5 x 1000m
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RW's 4-Week 10K Schedule, 3 Days Per Week
By Sean Fishpool and Bud Baldaro on 06/05/2000 11:44:57
Only a month to train for your 10K? Here's the solution
Rest 2M easy, then 8 x 400m or 80 secs fast, with 400m or 2-3 min jog recoveries, then 2M easy Rest Rest Rest 5-7M easy, inc 10 x 100m strides 5M easyWeek 2 Rest 2M warm-up, then 6 x 600m or 2-mins, with 400m or 3-min jog recoveries, then 2M cool
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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
recovery jogs should be 400m.32. Run at marathon pace for five minutes, then increase your speed to 10K pace for one minute. Continue this five-minute/one-minute sequence until 30 minutes have elapsed. This session improves your speed and breaks up
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Q+A: Why don't I get breathless in speed sessions?
By Bud Baldaro on 09/09/2002 17:45:51
Our experts answer real-life questions
Q How do speed sessions benefit me? I’ve tried things like 400m repetitions at 5K pace, but as I never seem to be out of breath at the end of the session, surely they’re not doing me any good?A Many people think that they only need to do interval
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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
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
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Last But Not Least
By Runner's World on 02/11/2004 14:35:44
How to make the last workout before you race count
. Follow with 800m at 10K pace and another three-minute recovery jog. Finish with 2 x 400m, running each 400m about eight to 10 seconds faster than you ran all the other laps. Jog one lap to recover between.MarathonRun 3 x 1 mile at marathon pace, with a
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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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On The Double (Preview)
By Marc Bloom and Shane Starling on 25/10/2007 15:17:37
Hills one day, fast the next, right? Not if you combine two quality workouts into one. It'll save you time and may just improve your performance as well (non-subscriber preview)
to a breakaway attempt, mixing up pace and distance in the same workout teaches you to recover from a too-fast start, hold your speed when you're fatigued, and kick up your pace in the final 400m.Perhaps best of all for the time-pressed runner, doubling
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By-The-Numbers 5K Schedules
By Doug Rennie on 06/05/2002 10:49:26
Twelve-week tailored 5K schedule, based on your current race times
x 800m at 5-mile pace (2:56/3:38/4:18), then 2 x 400m at 5K pace (1:26/1:46/2:05) Wed 3M or RestThu 5MFri RestSat 8-9MSun RestWEEK TWO Mon 2-3MTue 2 x 1000m at 5-mile pace (3:45/4:32/5:23), then 4 x 400m at 5K paceWed RestThu 5M, then 6 x 100m (2
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