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The Go-Fast Mile Plan
By Sam Murphy on 27/08/2010 10:21:37
Eight weeks to your perfect mile
to 45 minsWeek 4Session 1: 1-2 miles easy; 4-6 x 60m strides; 8-16 x 200m at CMP with 400m jog/walk; 1-2 miles easy Session 2: 1 mile easy; 4 x 60m strides; 1 x 1200m time trial (record your time); 1 mile easy Session 3: Easy run up to 80 mins plus
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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...
8M easyWeek 5 Rest 2-2.5M warm-up, then 10-12 x 400m or 80-90 secs, with 400m or 2-3 min recoveries, then 2.5M cool-down Rest OR slow run 40-45 mins, inc hills Rest Pyramid session: 1K, 2K, 3K at slower than 10K pace, with half-length recoveries
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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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RW's BUPA Great North Run Schedules - Sub-1:45
By Runner's World on 06/08/2000 16:00:57
Schedules to match the RW pace groups at the Great North Run
) RESTAug 26 (Mon) REST Jul 16 (Tue) Speed target: run 2 x 2K at 10K pace. 400m jog (2 mins) between efforts. 10 mins jog before and after sessionJul 23 (Tue) Speed target: 8 x 400m at 5K pace. 400m jog (2 mins) between efforts. 10 mins jog before and after
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Hard works
By Steve Smythe on 01/06/2002 17:04:06
The definitive serious speedwork article - packed with examples
effective your racing will be. Remember, a 10K race is effectively 25 x 400m with zero recovery. Now can you see why speedwork is the most important session of the week? We’ve divided our definitive speedwork guide into four sections: 400m Repetitions
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RW's Definitive Serious Speedwork: Other Sessions
By Steve Smythe on 01/06/2000 17:04:06
From 200s to time trials
200m has relatively little significance to 10K or half-marathon speed, we suggest you run the 200m repetitions as you feel, rather than to a suggested time.800m RepetitionsThis is a good range of sessions between the 400m and mile, and the speed
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RW's BUPA Great North Run Schedules - Sub-1:30
By Runner's World on 06/08/2000 16:00:57
Schedules to match the RW pace groups at the Great North Run
mins) between efforts. 10 mins jog before and after session Jul 23 (Tue) Speed target: 12 x 400m at 5K pace. 400m jog (2 mins) between efforts. 10 mins jog before and after session Jul 30 (Tue) Speed target: run 4 x 1M at 10K pace. 400m jog (2 mins
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The Simpler Sub-60 10-mile plan
By Runner's World on 06/05/2000 13:26:44
A repeatable 2-week build-up to a sub-60 10-mile race
Increase your weekly long run to around 10MIntroduce one fartlek session a week run fast bursts of 150-400m, and jog for as long as you like inbetweenIntroduce one hill session a week to build up your muscle strength, eg 8 x 35 secs or 4 x 90 secs. This can
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Race-Specific Speedwork
By Runner's World on 05/08/2002 16:43:43
How to fine-tune your speed training to your race distance
in a fast training session, and the following sessions for races over 10 miles should only be attempted once. These sessions are not for beginners.Key session for mile races: 8 x 400m with around 90-second recoveriesKey session for 5K races: 4 x 1M
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RW's 4-Week 10K Schedule, 5 Days Per Week
By Sean Fishpool and Bud Baldaro on 06/05/2000 11:43:04
Only a month to train for your 10K? Here's the solution
Rest 2.5M warm-up, then 6 x 600m or 2 mins, with 400m or 2-3 min jog recoveries, then 2.5M cool-down 6M easy, inc 8 - 10 x 100m strides 3-4M fast but controlled Rest 6-8M easy, inc hills 6-7M easyWeek 2 Rest 2-2.5M warm-up, then 5 x 800m or 3 mins
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