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RW's Ultimate Marathon Schedule: Sub-3:45
By on 07/05/2000 19:03:13
The best 16-week marathon schedule you'll find anywhere
)Mon 4M (miles) (38 mins) slowTue RestWed 5M (48 mins) slowThu 3M (26 mins) steadyFri RestSat 3M (30 mins) easySun 8M (75 mins) slow Week Two (29M)Mon RestTue 7M of 1M jog, then 3 x 1.5M (or 12 mins) fast, with 400m (3-min) jog recoveries, then 1M jog
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RW's 12-week sub-1:20 Half-Marathon schedules
By Steve Smythe on 07/05/2000 10:05:26
The ultimate schedule for the half
Race 10K (plus 2M warm-up/1M cool-down) 6:00 target: 37:00 (plus 24-min jog) 9/10 Total 38-42M 4hrs 45 5hrs 15 Week Two Day Session Distance Pace Time Intensity Mon Easy 4M 7:45 31 mins 3/10Tue Speedwork 7M (inc 12 x 400m, 200m jog) 5K 65
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RW's 12-week sub-2:15 Half-Marathon schedules
By Steve Smythe on 07/05/2000 09:56:55
The ultimate schedule for the half
Sat Easy 4M 11:30 50 mins 5/10Sun Long run 7M 11:00 77 mins 7/10 Total 21M 4hrs Week Three Day Session Distance Pace Time Intensity Mon Rest Tue Speedwork 3 x 1200m, 400m jog (5M total) 5K 55 mins 9/10Wed Rest Thu Threshold 5M
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RW's Robin Hood Half-Marathon Schedules - Sub-1:30
By Runner's World on 06/08/2000 16:00:57
Schedules to match the RW pace groups at the Robin Hood Half-Marathon
) Speed target: run 3 x 3K at 10K pace. 200m jog (60-90 secs) between efforts. 10 mins jog before and after sessionAug 6 (Tue) Speed target: 12 x 400m at 5K pace. 200m jog (60-90 secs) between efforts. 10 mins jog before and after sessionAug 13 (Tue) Speed
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Fast Lane: Improve Your Muscles
By Ed Eyestone on 28/02/2008 17:50:02
Train yourself to run with more muscle
Speed repetitions Warm up, then run eight x 400m at mile race pace with two-minute jog recoveries between. 5 Sprints Warm up, then run eight x 200m at 800m race pace with 200m slow jog recoveries between.6 Strides Warm up, then run 10-12 x 100m
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BIG Speedwork Index
By Runner's World on 09/06/2009 16:48:33
Take the 'work' out of speedwork with this one-stop shop for fitting in the fast stuff, crammed with the pick of our expert advice and information
.Hard Works The definitive serious speedwork article - packed with handy examples:400m RepetitionsMile RepetitonsPyramids and Mixed SessionsOther sessions Q+AsOther runners have been there before, and they've probably faced the same hurdles as you too
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10K Q&As
By Sean Fishpool and Bud Baldaro on 06/05/2002 11:49:17
Can you train for a marathon and a 10K at the same time; should you drink in a 10K; and more
:A long run.An interval session, with repetitions of 400m-1000m.A tempo run of 20 minutes or 4 x 1 mile combined with a healthy diet, a high fluid intake and a regular stretching routine.Q: Is it worth using drinks stations during a 10K?A:That depends
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Ask The Experts: Marathon Training with Steve Smythe
By Steve Smythe on 08/02/2010 10:01:39
Catch the highlights from Friday's lunchtime debate, when experienced coach - and Lucozade Sport Super Six mentor - Steve Smythe answered your marathon questions live in the forums
and then struggle to maintain their pace after 20 miles.Q. What's the most important quality session of the week (after the long run) for a 6 - 7 min/mile marathon runner? JokermanA. I think the most important session is an interval session (400m, 800m, mile etc
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Effective Brick Sessions
By Rick Kiddle on 18/11/2009 09:37:02
Ease your transition between disciplines with these simple but effective swim-to-bike and bike-to-run brick sessions
at 80 to 90 per cent of your MHR.• A 400m-swim followed by a 25-minute cycle at 75 to 85 per cent of your MHR. • A 600m-swim followed by a 40-minute cycle at 75 to 85 per cent of your MHR.Half-Ironman and Ironman distance• A 1000m-swim followed by a 60
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Speed: what really works? (Preview)
By Runner's World on 30/05/2006 18:06:51
With so many speedwork options, how can you get the best return for your effort? (Non-subscriber preview)
pace precisely what many runners do when they run intervals of 800-2,400m. Interval training should be the first weapon in your speed arsenal. Paton and Hopkins found that "supramaximal intervals" (fast intervals that last 30 seconds or less) also led
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