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Race Pace
By Ed Eyestone on 02/07/2004 17:33:28
The best way to prepare for a race might be to run one
injury.Goal: 5K for speedHow often: Seven or eight times per year.Why: Its a good idea to run a hard 5K every few weeks to keep your racing sharp. In particular, it helps you work on your leg turnover and speed. Try running a fast 5K two or three weeks
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The Murderous Mile
By Sean Fishpool and Steve Smythe on 06/05/2000 09:51:42
6- to 7-days-a-week 4-week mile schedules
mins easy jog; then 6 x 200m with recoveries of 30, 25, 20, 15 and 10 seconds. 30-40 mins slow 1200m time trial; then 10 mins jog; then 4 x 400m with 2-min recoveries with 200m at 3K pace, 200m at 800m pace Rest or 30 mins slow 2 x 2K at 5K pace with 3
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BIG Beginner Index
By on 16/02/2009 10:58:59
Our one-stop shop for new and novice runners, packed with links to all the information and advice you need to get started
speeds, but trust us: you will get there. Get-Started Schedules From nought to 30 minutes in eight weeks. Get-Started Schedules - Midrange From nought to one hour in eight weeks (best if you have some existing fitness). 5K: Beginner's six-week schedule
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RW's 12-week sub-2:15 Half-Marathon schedules
By Steve Smythe on 07/05/2000 09:56:55
The ultimate schedule for the half
jog) 9/10 Total 19M 3hrs 40 Week Two Day Session Distance Pace Time Intensity Mon Rest Tue Speedwork 5M (inc 6 x 300m, 200m jog) 5K 50 mins 8/10Wed Rest Thu Threshold 5M (inc 2.5M THR) 1/2M 60 mins (25 mins THR) 9/10Fri Rest
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The Solid Mile
By Sean Fishpool and Steve Smythe on 06/05/2000 09:54:06
4- to 6-days-a-week 4-week mile schedules
4 x 400m at mile pace, with 30-sec recoveries; then 15 mins easy jog; then 2 x 400m with 1-min recovery, a little faster than the first set. Ideally use track Rest 5-6 x 2 mins a little faster than 5K pace, with 1-min recoveries, on grass 60-75 mins
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The Treat-Me-Gently Mile
By Sean Fishpool and Steve Smythe on 06/05/2000 09:55:35
4-day-a-week 4-week mile schedules
WEEK 4 Rest 4M inc 200m at mile pace, then 200m jog; then 1000m at mile pace; then 400m jog; then 400m at faster than mile pace Rest 3M inc 6 x 100m strides, 1 at 10K pace, 1 at 5K pace, 1 at 3K pace, 1 at mile pace, 1 at 800m pace, 1 at 400m pace Rest 25
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RW's Robin Hood Half-Marathon Schedules - Sub-1:45
By Runner's World on 06/08/2000 17:57:21
Schedules to match the RW pace groups at the Robin Hood Half-Marathon
or 30 mins easyAug 5 (Mon) REST or 30 mins easyAug 12 (Mon) REST or 30 mins easyAug 19 (Mon) REST or 30 mins easyAug 26 (Mon) REST or 30 mins easySep 2 (Mon) REST or 30 mins easySep 9 (Mon) RESTJul 16 (Tue) Speed target: run 12 x 200m at 5K pace. 100m
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Fit Starts
By Ed Eyestone on 27/03/2009 09:38:36
Plan your racing wisely to perform at your best
hard mile one week before a target 5K; a 5K two weeks before a 10K; a 10K two weeks before a half-marathon; a 10K or half three to four weeks before a full marathon.Supporting races Run some events as training sessions. By running them at a lower
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RW's Ultimate Marathon Schedule: Sub-4:15
By on 12/03/2012 12:44:42
The best 16-week marathon schedule you'll find anywhere
-marathon: approx 9:0010K: 8:30 Mile/5K: 8:00 Steady: 10:00Easy: approx 10:30For The Month Ahead...Your Goal A sub-54:00 10K or sub-42:30 5-mile race (Week 4). More...Your Theme You build your base. More...Week One (24M) Mon 3M (miles) (30 mins) easy Tue 3M
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Pace Key
By Runner's World on 06/05/2002 13:05:18
Understanding the terms in your schedules
target half-marathon pace (85% WHR). 'Brisk' sometimes refers to half-marathon pace while 'threshold' refers to 10-mile pace. Often described as feeling 'comfortably hard', aim to hit about an 8 on a perceived-exertion scale of 10. Fast – your 5K or 10K
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