. In this programme, you’ll be doing your longer, stamina-building repetitions at 5-mile race pace, your medium-length repetitions at 5K race pace, and your shorter, speed-enhancing repetitions at one-mile race pace. The schedules below are coded based on 18-minute

."To do the 'right kind of training' Williams alludes to, all you need are the following schedules.How to Use the SchedulesThe training schedules each include training paces that correspond to three different goal times. In the 5K schedule, for example

, you’ll be doing your longer, stamina-building repetitions at 5-mile pace, and your shorter, speed-enhancing repetitions at 5K pace. The schedules below are coded based on 40-minute, 50-minute and 60-minute 10K goal times. (Again, if your goal time