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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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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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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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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 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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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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RW's Robin Hood Half-Marathon Schedules - Sub-1:45
By Runner's World on 06/08/2000 17:57:21
Schedules to match the RW pace groups at the Robin Hood Half-Marathon
) Speed target: run 3 x 2.5K at 10K pace. 200m jog (60-90 secs) between efforts. 10 mins jog before and after sessionAug 6 (Tue) Speed target: 10 x 400m at 5K pace. 200m jog (60-90 secs) between efforts. 10 mins jog before and after sessionAug 13 (Tue
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