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
to see the evidence.Four good sessionsFrom week to week, introduce enough variety to keep things fun, but enough consistency to see real progress. Maybe 5x400m one week, 3x800m the next, 400-800-1200-800-400 the next, then back to 400s. For simplicity
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
:30. Marathon in 4hrs, then 3:30 Mike thinks: There's some way to go to reach the ultimate goals... we'll add structure. Read more«img src="/news/images/" width=60 height=80»Martin Steeper (aka Stifler): Age: 18; PBs: 400m 51.8sec; 5K 15:55; 10K 33:21. Target
speedwork at 10K and 5K pace as you can - one session a week would be sufficient at this stage. Concentrate on doing a reasonably high number of intervals per set, with short recoveries. On a track, that could be 15 x 400m at 10K pace with 100m walk (60sec
like this:Sun: am 22 miles. pm 5 miles easyMon: am 5 miles easy. pm Hill sessionTue: am 5 miles easy. pm 20 x 400m at 5km pace/100m jog recoveryWed: am 5 miles easy. pm 15 miles.Thu: am 5 miles easy. pm 6 x 1 mile reps. 3 mins rec.Fri: am 5 miles easy
or running". They are different and that is that. – AndrewSmithI’ve used the following formula for the last five years. I call them mileage units. Four miles bike = one mile run = 400m swim. I then added 1500m row and five minutes skipping. – Daz6.45 cals
