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RW's 4-Week 10K Schedule, 6-7 Days Per Week
By Sean Fishpool and Bud Baldaro on 06/05/2000 11:37:51
Only a month to train for your 10K? Here's the solution
, with 400m jog recoveries, then 2M cool-down 6-7M easy 6M steady Rest 4-5M easy, inc a few strides RACE
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RW's 4-Week 10K Schedule, 3 Days Per Week
By Sean Fishpool and Bud Baldaro on 06/05/2000 11:44:57
Only a month to train for your 10K? Here's the solution
m or 80 secs, with 400m or 2-3 min jog recoveries, then 2M cool-down Rest 4-5M easy Rest Rest RACE
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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
lap of easy jogging between. Then run 2 x 400m at eight to 10 seconds faster than 10K race pace with an easy recovery lap between.
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The Alternative RW Mile Schedule
By Joe Dunbar on 06/05/2002 09:46:27
An adjustable 2- and 4-week schedule for faster runners
easy 6 x 600m at Pace C Rest or gentle jog 2 x 2 mins at Pace C, plus 6 x 200m at Pace D 5M easy, plus 5M with stridesWEEK 2 Hill session of 8 x 40 secs 6 x 400m at Pace C, with long recoveries 6M easy 5M easy with strides Rest or gentle jog Race 10M
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On The Double (Preview)
By Marc Bloom and Shane Starling on 25/10/2007 15:17:37
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 (non-subscriber preview)
flat out. Scott Simmons, who coaches American marathon runner Fernando Cabada, has his athlete do as many as 25x400m at 10K-race pace with three or four of them run at an all-out pace in the second half of the workout. These "hammers," as he calls them
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By-The-Numbers 5K Schedules
By Doug Rennie on 06/05/2002 10:49:26
Twelve-week tailored 5K schedule, based on your current race times
.5/24.2/28.7)Fri RestSat 10M, then 6 x 50m (2 easy/2 med/2 med-hard)Sun RestWEEK FOUR Mon 4MTue 6 x 400m at 5K pace, then 6 x 100m at 1-mile pace Wed 4M or RestThu 4M, then 8 x 100m at 1-mile paceFri 2M, then 4 x 100m fast stridesSat RestSun 5K raceWEEK FIVE
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The Go-Fast Mile Plan
By Sam Murphy on 27/08/2010 10:21:37
Eight weeks to your perfect mile
to 45 minsWeek 4Session 1: 1-2 miles easy; 4-6 x 60m strides; 8-16 x 200m at CMP with 400m jog/walk; 1-2 miles easy Session 2: 1 mile easy; 4 x 60m strides; 1 x 1200m time trial (record your time); 1 mile easy Session 3: Easy run up to 80 mins plus
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RW's 8-Week 10K Schedule, 5 Days Per Week
By Sean Fishpool and Bud Baldaro on 06/05/2000 11:32:23
It does what it says in the title...
8M easyWeek 5 Rest 2-2.5M warm-up, then 10-12 x 400m or 80-90 secs, with 400m or 2-3 min recoveries, then 2.5M cool-down Rest OR slow run 40-45 mins, inc hills Rest Pyramid session: 1K, 2K, 3K at slower than 10K pace, with half-length recoveries
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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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