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Awesome Autumn 
By Matt Fitzgerald on 01/09/2008 12:24:15
Why should your fitness drop when the leaves do? Here's how to make the most of the best season for runners
your front door, occasionally drive to a nice park or beach for a change of scenery. SUMMER ACHIEVEMENT: Ran a 5KAUTUMN GOAL: Set a 5K PBIt’s fun to be fast. And if you trained to build 5K speed over the summer, you’re probably looking for a PB
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Setting Goals for Next Season
By on 18/11/2009 12:32:49
Now that the days are becoming shorter and colder you should be making plans for next season. How well you perform in 2010 will depend on the daily, midway and long-term goals you set yourself now
, 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
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Beat The Clock
By Doug Renie on 06/09/2004 10:56:34
A preview for non-subscribers: 8 of our 35 can't-fail time-management tips
treadmill, wherever – can be pretty easy. Just make every minute count. Alternate one minute a little faster than 5K pace with one-minute recoveries. Or, one of my favourites, run four times two minutes at around 5K pace with 90-second recoveries. Do a two
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Q+A: How can I get the most out of after-work training sessions?
By on 12/04/2011 11:18:43
of running for an hour, you might schedule a track workout for 30 minutes. Do an easy warm-up, and then run 4x400m at your 5K pace, with an easy 200m recovery jog between intervals. You can add a repeat every 1-2 weeks, until you're up to, say, eight. If you
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Look, Feel And Run Your Best
By on 01/01/2009 00:00:00
Whatever your goals are for the year, this guide will help you look, feel and run your best
to the increased training demands that a step-up in distance or speed requires. What’s more, it’s also more likely to force you outside of your comfort zone - a sure-fire way to see real results - than if you try and stick to your own devices. 5K Ideal for first
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Shake Up Your Running Routine
By Liz Plosser on 27/04/2011 11:51:27
Has your training hit a plateau? A fresh approach will boost your fitness and speed
your mileage by 10-20 per cent to recover.Get Your FixThe Problem: You had a bad race and signed up for a revenge race right away. Fast Fix: Chill. Marathoners need one to two months to recover and to determine what went wrong; 5K runners can return
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Shortcuts To Success
By Alisa Bauman, Rebecca Lageman and Steven Seaton on 10/05/2002 15:56:13
From start to finish, here are 40 ways for you to improve your running
, but there is nothing like running a short, fast race to boost your confidence and make you feel better about your running. If you are used to running halfs or marathons, even a 10K can do this for you, although something shorter like a mile race or 5K is the perfect
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Reader To Reader: My Son Has Discovered Running
By Jane Hoskyn on 06/01/2007 15:40:20
If your child is showing a new-found love for running, how do you encourage them without overdoing it?
, it can't be beaten. My daughters got to 5K by using the same techniques as their mother: run-walk a set distance, and build from there. Going for gentle jogs with my daughters after my own 12-mile runs is a perfect way to ease away post
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Sound vs Silence
By Runner's World on 25/06/2008 10:33:17
To run with music or without? Read the research then join the debate
Richardson’s iPod, and given it to running purist and RW Publishing Director Steven Seaton for the next four weeks. And it’s not just their training they’ll both have to adjust. At the end of Week Three, they’ll be going head-to-head in the monthly Serpie 5K
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Lance On The Run
By David Willey on 27/10/2006 10:07:15
It really isn't about the bike for seven-time Tour De France winner Lance Armstong as he prepares for the New York City Marathon. Here's the full version of RW's exclusive interview
on. You’re starting to tap into that with the LiveStrong Challenges. [This year, 5-K and 10-K runs were added to those events, which were originally conceived as cycling events.] Yeah. Rides are difficult to organize. But you can take a 5-K or a 10-K
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