200m has relatively little significance to 10K or half-marathon speed, we suggest you run the 200m repetitions as you feel, rather than to a suggested time.800m RepetitionsThis is a good range of sessions between the 400m and mile, and the speed

-minute recoveries. Start both at 800m pace, eventually running the last reps flat out. You can also combine the two, for example 3 x 200m, 2 x 300m, 3 x 200m. 9. Simulation session: in theory this should replicate an 800m race. Run two sets of either 500m + 300m

session: Repetition 400m 800m 1200m 1600m 1200m 800m 400mPace Mile pace 5K pace 10K pace 10M pace 5M pace 3K pace 1000m paceRecovery 100m 200m 300m 400m 300m 200mBest 10K (/400m)              35 (84.0) 72 2:40 4:12 5:40 4:06 2:30 7040 (96.0) 83 3:03 4

x 800m at 5-mile pace (2:56/3:38/4:18), then 2 x 400m at 5K pace (1:26/1:46/2:05) Wed 3M or RestThu 5MFri RestSat 8-9MSun RestWEEK TWO Mon 2-3MTue 2 x 1000m at 5-mile pace (3:45/4:32/5:23), then 4 x 400m at 5K paceWed RestThu 5M, then 6 x 100m (2

-6M at 80% max 2M warm-up, then 6 x 800m or 3 mins, with 400m jog recoveries, then 2M cool-down 5-7M easy, inc strides 2M easy, 2M fast, but not 100% Rest 60 mins mixed fartlek 8M easyWeek 2 5-6M with gradual acceleration 2M warm-up, then 5 x 1000m

by RW US race and event promotion director Bart Yasso) This 800m speed session is based on your goal marathon time. If you're aiming for a three-hour marathon, run your 800m reps in three minutes. If you're aiming for four hours, run them in four minutes

. Follow with 800m at 10K pace and another three-minute recovery jog. Finish with 2 x 400m, running each 400m about eight to 10 seconds faster than you ran all the other laps. Jog one lap to recover between.MarathonRun 3 x 1 mile at marathon pace, with a

down the session into smaller sets can be helpful to start with – eg instead of 6 x 800m with two-minute recoveries, do two sets of 3 x 800m, with an extra five-minute recovery between the two sets – or even do three sets of 2 x 800m.Problem:How should

approx 800m, with 3-min jog recoveries Rest or 3M easy 1M jog, then fast timed run (approx 2-3M). Warm down Rest Rest 6-7M steady (occasionally up to 10M)WEEK B 5-6M easy 5M, inc 5 x 2 mins fast, 2 mins jogging 4M easy 5M, inc 8 x 30 secs fast, 1 min slow

for variety - try mixing them into a single session.   Standard Strength SpeedRepetition 4 x mile 6 x mile 3 x mileRecovery 400m jog/3 mins 200m jog/60 secs 800m jog/5 minsBest 10K (/mile)      35 (5:36) 5:25 5:30-5:36 5:1540 (6:24) 6:15 6:20-6:24 6:0045 (7