). It can lead to the biggest improvements in your speed endurance and causes a knock-on effect at all distances from 5K to marathon. Use the session to hit a range of paces - for example, in a session of mile reps, run some parts nearer to marathon or half

Three of the ‘Solid Mile’ schedules,). Alternatively, some runners use 3 x 800m with 3-minute recoveries as a predicting session, which gives a more conservative target.3. By previous race performances How closely your 5K or 10K times relate to your one

Standfirst: 6- to 7-days-a-week mile schedulesAuthor: Sean Fishpool and Steve SmythePics:Issue date: aug01 /panelKeywords:uan63--6/7 days a week   MON TUE WED THU FRI SAT SUNWEEK 1 30-40 mins slow 3 x 800m at mile pace with 3-min recoveries then 10

Standfirst: 4- to 6-days-a-week mile schedulesAuthor: Sean Fishpool and Steve SmythePics:Issue date: aug01 /panelKeywords:uan64--4-6 days/week   MON TUE WED THU FRI SAT SUNWEEK 1 Rest or 25-35 mins slow 10 x 100m strides around mile pace, on grass

Standfirst: 4-day-a-week mile schedulesAuthor: Sean Fishpool and Steve SmythePics:Issue date: aug01 /panelKeywords:uan65--4 days a week   MON TUE WED THU FRI SAT SUNWEEK 1 Rest 3M inc 5 x 100m strides, each faster than the last, to faster