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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
-60 secs 400m jog/3 minsBest 10K (/400m) 35 (84.0) 78 80 7540 (96.0) 90 92 8745 (1:48) 1:42 1:44 1:3950 (2:00) 1:54 1:56 1:5155 (2:12) 2:06 2:08 2:0360 (2:24) 2:18 2:20 2:1565 (2:36) 2:30 2:32 2:27Variation 1:Run 8 x 400m with three-minute recoveries
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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
recoveries, then 2M cool-down 5M very easy, OR rest 30-40 mins light fartlek, with short efforts (30, 40, 50 secs) Rest Warm up, then 4 x 400m with 400m jog recoveries, then 10-min cool-down 10-12M easyWeek 4 4-5M easy 2M warm-up, then 4 x 800m or 3 mins
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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
Rest 2M easy, then 8 x 400m or 80 secs fast, with 400m or 2-3 min jog recoveries, then 2M easy Rest Rest Rest 5-7M easy, inc 10 x 100m strides 5M easyWeek 2 Rest 2M warm-up, then 6 x 600m or 2-mins, with 400m or 3-min jog recoveries, then 2M cool
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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
for a half: 400m, 800m, 1200m, 1600m, 2000m, each run faster than your 10K pace but not flat out. Jog 400m between each – but you can take three to four minutes for this.16. Divide 1000m into: 400m at 5K race pace, with a 400m jog; 300m at race pace
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Q+A: Why don't I get breathless in speed sessions?
By Bud Baldaro on 09/09/2002 17:45:51
Our experts answer real-life questions
of breath at the end. Try short distances with short recoveries. For example, if you’re finding sessions too easy, you could run 6 x 400m with only 20-30 seconds rest. If this is still too easy, increase the number of repetitions. Alternatively, reduce
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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
:48 6:28 4:42 2:53 8145 (1:48) 1:34 3:26 5:24 7:16 5:18 3:16 1:3250 (2:00) 1:45 3:49 6:00 8:04 5:54 3:39 1:4355 (2:12) 1:56 4:12 6:36 8:52 6:30 4:02 1:5460 (2:24) 2:07 4:35 7:12 9:40 7:06 4:25 2:0565 (2:36) 2:18 4:47 7:48 10:28 7:42 4:37 2:16You should
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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
stretching and a few strides, then pick the session that corresponds with your weekend race.5KThis one is called a fast-finish mile. Run one mile with the first half at 10K race pace and the second half 16-20 seconds faster. Recover with six to eight minutes
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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)
per cent on your annual subscription by doing so right here online.Combo: Speedwork + Sprints Payoff: Overcome fatigue Gandy has his Loughborough athletes complete 10 to 20 reps of 400m at 1500m pace followed by a short recovery and then 200m almost
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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
Mon 3MTue 4M, then 6 x 100m at 1-mile pace Wed 3M or RestThu 2 x 1000m at 5-mile pace, then 2 x 800m at new 5K pace, then 2 x 400m at 1-mile pace (1:18/1:37/1:55)Fri Rest Sat 10-11M, then 6 x 50m (fast but relaxed)Sun RestWEEK SIX Mon 4MTue 1 x 1600m
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