-up, then 12 x 400m at 5K pace (6:30) with 1-min recoveries, then 10 mins cool-down 65 mins easy 40 mins, including middle 10 at half-marathon pace (7:15) 30 mins easy or rest Rest Newark Half-MarathonWeek 4 (w/c Aug 11) Rest 30 mins easy Summer league race
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Q I’m 22 years old, with PBs from 16:49 for 5K to 1:16 for the half-marathon. My running is going well, but I’d love to try my local triathlon in August. I already swim and circuit train – my only fear is that replacing some of my training
, a 5K run on Tuesday and a 20K cycle on Wednesday. For an intermediate-level triathlete, it might break down to a Monday pyramid (increasing the distance in each set) swim session of 2.8K in 50 minutes; on Tuesday, a one-hour bike loop with threshold
Workout: Easy run + strength + easy run Why? It will improve your strength and your cardiovascular fitness.Aim: PB in 5K Workout: Mile repeats + sprints Why? Fast running trains your body to run more efficiently at a higher speed.Aim: A hilly race Workout
, with the middle 20 alternating between half-marathon pace (8:00) and marathon pace (9:00) per minute Rest 100 mins slow (9:00 - 10:00) RestWeek 3 (w/c Aug 4) Rest 10 mins warm-up, then 10 x 400m at 5K pace (7:45) with 1-min recoveries, then 10 mins cool
mins alternating between half-marathon pace (11:00) and jog recovery pace (12:00 - 13:00) per minute Rest 20 mins easy or rest 75-80 mins slow (11:00 - 12:00) Week 3 (w/c Aug 4) Rest 10 mins warm-up, then 10 x 400m at 5K pace (sub-10:00) with 1-min
(10:00 - 10:30) Rest 30 mins easy or rest 75 mins slow (11:00 -12:00) Week 3 (w/c Aug 4) Rest 10 mins warm-up, then 8 x 2 mins at 5K pace (8:45 - 9:00) with 1-min recoveries, then 10 mins cool-down Rest 40 mins, including 15 mins at half
– so you should probably forget about a PB. The organisation and support however is excellent and spring is the ideal time to visit the city. Race website: www.admarathon.es Madrid Women’s 5K (May)2009 Date: tbcSuccessful women-only race series
