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On The Double
By Marc Bloom and Shane Starling on 25/10/2007 14:42:47
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
energy reserves. Robinson notes that even during normal sessions of 1,000m or 1,600m reps he has been adding 5x1 minute at the end - fast. "It's great practice for cross country," he says.Your workout Aim for 3-4x1200m at 10K pace with a 400m recovery
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TW Relay Team: James's Run Blog #2
By James Barnard on 15/06/2011 13:32:55
In which we discover the secret of James's running success - good old-fashioned hard (speed)work
Coach), I've come to the decision that three runs a week should do it. This will also allow me to fit in some strength training at the gym. More on this later.First speed work session this week (to get back into it): 5 x 400m, with 1-minute recovery
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RW's Definitive Serious Speedwork: Mile Sessions
By Steve Smythe on 01/06/2000 17:04:06
Six variations on the simple favourite
for variety - try mixing them into a single session. Standard Strength SpeedRepetition 4 x mile 6 x mile 3 x mileRecovery 400m jog/3 mins 200m jog/60 secs 800m jog/5 minsBest 10K (/mile) 35 (5:36) 5:25 5:30-5:36 5:1540 (6:24) 6:15 6:20-6:24 6:0045 (7
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Q+A: How can I recover my speed after time off?
By George Gandy on 09/09/2000 10:02:10
Our experts answer real-life questions
Q I had a couple of years without racing, and then took up speedwork again 11 months ago. But even though Im back up to 40-50 miles a week (from 15-25) and doing speed sessions (typically 6 x 1 mile with four-minute jog recoveries, or 16 x 400m
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RW Garmin-Ready 10K Schedule: Sub-45:00
By Runner's World on 04/08/2008 12:57:57
Six-day-a-week 10K schedule you can download to your Garmin Forerunner
, this intensive schedule is for you. By training six days a week, you'll see your fitness and speed improve as your times fall. Week OneMon 5M (approx 45 mins) easy. Finish with two sets of 100m strides.Tue 2M jog, then 8 x 400m (80 secs) fast with 400m (2 mins
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Beating Exercise Fatigue
By Matt Fitzgerald on 06/03/2007 18:50:48
You know that heavy feeling in your legs that makes you slow down? It starts in your head. Here's how to teach your mind to let you run longer and stronger
-and-seconds-per-mile pace.5KTRAINING PHASE:BASE (4 WEEKS)Speed sessions:4 to 12 hill sprints Distance sessions:5- to 10-mile variable-pace runTRAINING PHASE:BUILD 1 (3 TO 4 WEEKS)Speed sessions:4 to 12 x 400m @ 1-mile pace with 2 minutes recoveryDistance sessions:4 to 12
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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
at a brisk pace, timed. Warm down 5M easy Warm up, then 6 x 3 mins fast, 2 mins slow (or 6 x 800m on track, with 400m jog recoveries) Rest 3-5M easy 13M, starting slowly, finishing fasterWeek 5 5M easy 7M run to a hill, then 12 x 30 secs uphill
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RW's Robin Hood Half-Marathon Schedules - Sub-2:15
By Runner's World on 06/08/2000 18:17:57
Schedules to match the RW pace groups at the Robin Hood Half-Marathon
) Speed target: run 4 x 600m at 5K pace. 200m jog (90 secs) between efforts. 10 mins jog before and after sessionJul 30 (Tue) Speed target: run 3 x 1M at 10K pace. 400m jog (3 mins) between efforts. 10 mins jog before and after sessionAug 6 (Tue) Speed
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Open Water Pace
By David Mitchell on 23/11/2009 16:10:47
Swimming in open water can be daunting for newcomers to triathlon but with the correct pace you'll feel more confident
of your development would be a good start." Once you have the hang of that it's time for the next step.Intermediate: Swim 400m in a 25m pool, paying particular attention to each fourth length. Does the stroke count on the fourth length stay constant
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10K Problem - 10K Solution
By Sean Fishpool and Bud Baldaro on 06/05/2002 12:01:56
But I've never raced that far; but I hate speedwork; and more
Solution:You need to concentrate on spending longer periods on your feet, and specifically longer periods in which you run on tired legs. As well as ensuring that your long weekly run builds up to nine or 10 miles, try combining a warm-up and a 4 x 400m session
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