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.
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
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
, 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
secs uphill 8M at brisk pace Rest or 3M, jogging only 10M inc 4 x 1M, with 5-min recoveries 13-15M easy, or half-marathon raceWeek 13 6M, at whatever pace you like 7M of easy fartlek 10M steady, inc 8M pace run 7M, inc intervals: 10 x 400m at 10K
pace, depending on the distance of the speedwork reps (85-95% WHR). Try to hit your 5K pace for reps measuring up to 400m, and your 10K pace for reps between 800m and 1M in length.Fartlek – an easy pace, with fast bursts as you wish (70-85+% WHR
.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
edge on your prodigious fitness to smash your 10K and half-marathon PBs. (After a fortnight's recovery, Bruce Tulloh suggests easing into weekly speedwork such as 4-6 x 800m for half-marathons, and 8-12 x 400m for 10Ks, and thinking about racing from
(mileage). The schedule is not rocket science – there are no ‘magic’ sessions that suddenly make you a faster runner. Its success is in following a systematic build-up and in straightforward hard work. The marathon is an endurance event that requires a long
