don't run at all yet. It's designed to get you round 5K comfortably, probably with a few short walk breaks. 5K: Intermediate six-week schedule A step up from our beginner's schedule, aimed at runners who comfortably run 30 minutes four times a
Most top track middle-distance runners tend to reach their peak between their fourth and seventh race of the season, and track world records are more likely to be set in July than May. For them, the best way of training is to race the distance
. Running it non-stop is an achievement for many; for others it's a first introduction to the excitement of sustained brisk running; still others use 5Ks as regular time trials. Even the gentlest-paced runner can finish comfortably, with walk breaks. 5K
appropriate training for the distance. Doing a 22-minute 5K today doesn't mean you can do a sub-4 marathon tomorrow. Obvious, really.It assumes you don't have a natural significant bias towards either speed or endurance. Some people, no matter how much
in a fast training session, and the following sessions for races over 10 miles should only be attempted once. These sessions are not for beginners.Key session for mile races: 8 x 400m with around 90-second recoveriesKey session for 5K races: 4 x 1M
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
:45 in spring. how can I hit it in autumn?• Female, high-mileage: advice on getting from 3:26 to sub-3:15 marathonNUTRITION• What do elites drink in a marathon?• Nutrition: carbo-depletion/carbo-loadingMISC• Should I race a 5K and a half in the same week
Here are the schedules for the pace groups for the Robin Hood Half-Marathon.RUNNERS WORLD will have pace groups of 1:30, 1:45, 2:00 and 2:15 at the race.Refer to the pace charts for exact speeds.1:30 pace | 1:45 pace | 2:00 pace | 2:15 pace
-above-5K-192-198-->Enter your race date: (dd/mm/yyyy)Finished? When you're happy with the heart rate zones, download your schedule(You can revise your heart rate zones partway through your training - just come back to this page, change the values
is the long run. This will gradually build up from around an hour in the early weeks to over three. The other crucial sessions are the faster runs. On Thursday, this will alternate between marathon and half-marathon pace, while Tuesday will be between 5K
