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RW's Definitive Serious Speedwork: 400m Sessions
By Steve Smythe on 01/06/2000 16:59:24
The very best one-lap sessions
UAN: 169 Article type:-->One lap of a standard athletics track, 400m efforts make a simple stock session for shorter-distance racing, but are also a good work-out for anyone looking to improve their pure speed. 1500m specialists will probably run 8
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RW's Definitive Serious Speedwork: Pyramids etc
By Steve Smythe on 01/06/2000 17:04:06
Up and down, and round and round
session: Repetition 400m 800m 1200m 1600m 1200m 800m 400mPace Mile pace 5K pace 10K pace 10M pace 5M pace 3K pace 1000m paceRecovery 100m 200m 300m 400m 300m 200mBest 10K (/400m) 35 (84.0) 72 2:40 4:12 5:40 4:06 2:30 7040 (96.0) 83 3:03 4
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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
marathon champion Steve Moneghetti, who can claim to be the world&146;s most consistent marathoner (from 1986, when he won a Commonwealth bronze, until 2000, when he was 10th in the Olympics), has a stock session of 8 x 400m with a 200m fast float. Break
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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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RW's 12-week sub-1:30 Half-Marathon schedules
By Steve Smythe on 07/05/2000 10:03:28
The ultimate schedule for the half
cool-down) 6:45 target: 42:00 (plus 25-min jog) 9/10 Total 35M 4hrs 50 Week Two Day Session Distance Pace Time Intensity Mon Easy 3M 8:00 24 mins 3/10Tue Speedwork 6M (inc 10 x 400m, 200m jog) 5K 50 mins 8/10Wed Steady 7M 7:30 53 mins 5/10Thu
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RW's 12-week sub-2:00 Half-Marathon schedules
By Steve Smythe on 07/05/2000 09:59:31
The ultimate schedule for the half
time trial. Day Session Distance Pace Time Intensity Mon Rest Tue Speedwork 4 x 800m, 400m jog (6M total) 10K 60 mins 8/10Wed Steady 6M 9:45 58 mins 6/10Thu Fartlek 5M (inc 3M fartlek) 7:30-10:00 55 mins (32 mins fartlek) 7/10Fri Rest
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RW's 12-week sub-1:45 Half-Marathon schedules
By Steve Smythe on 07/05/2000 10:01:26
The ultimate schedule for the half
cool-down) 7:45 target: 48:00 (plus 20-min jog) 9/10 Total 28M 3hrs 50 Week Two Day Session Distance Pace Time Intensity Mon Rest Tue Speedwork 5M (inc 8 x 400m, 200m jog) 5K 45 mins 8/10Wed Steady 6M 8:45 53 mins 5/10Thu Threshold 6M
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Bupa GNR Schedule: Catherine (1:35)
By Steve Smythe on 21/07/2008 14:04:31
Catherine's personalised 1:35 half-marathon schedule
-up, then 12 x 400m at 5K pace (6:30) with 1-min recoveries, then 10 mins cool-down 65 mins easy 40 mins, including middle 10 at half-marathon pace (7:15) 30 mins easy or rest Rest Newark Half-MarathonWeek 4 (w/c Aug 11) Rest 30 mins easy Summer league race
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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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