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Speedwork For Every Runner
By Runner's World on 01/06/2002 16:40:18
Whether you're a beginner or a old hand, we have speed sessions tailored just for you
-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
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RW's Definitive Serious Speedwork: Other Sessions
By Steve Smythe on 01/06/2000 17:04:06
From 200s to time trials
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
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RW's Definitive Serious Speedwork: Pyramids etc
By Steve Smythe on 01/06/2000 17:04:06
Up and down, and round and round
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
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By-The-Numbers 5K Schedules
By Doug Rennie on 06/05/2002 10:49:26
Twelve-week tailored 5K schedule, based on your current race times
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
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RW's 4-Week 10K Schedule, 6-7 Days Per Week
By Sean Fishpool and Bud Baldaro on 06/05/2000 11:37:51
Only a month to train for your 10K? Here's the solution
-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
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Running Made Simple: Racing and Speedwork
By Mark Remy on 18/05/2005 12:39:40
A third short cluster of tips on how to keep your running a refuge from life's complexity... and maybe even run better in the process
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
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Last But Not Least
By Runner's World on 02/11/2004 14:35:44
How to make the last workout before you race count
of walking or jogging. Finish the session with 2 x 200m at a close-to-all-out pace with two to three minutes of recovery between.10KRun one mile using the following pace breakdown: first three laps at 10K pace, last lap five seconds quicker. Jog for five
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10K Problem - 10K Solution
By Sean Fishpool and Bud Baldaro on 06/05/2002 12:01:56
But I've never raced that far; but I hate speedwork; and more
endurance’ – a combination of both. If you’re an experienced runner, try this session for size: Run a pyramid session of 400, 800, 1200, 1600m at or slightly below 10K pace, but don’t jog your three-minute recoveries – do them at around half-marathon pace
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The Simpler Sub-80 10-mile plan
By Runner's World on 06/05/2000 13:22:18
A repeatable 2-week build-up to a sub-80 10-mile race
session a week, putting in fast bursts of 150-200m, jogging until recoveredIntroduce one timed run which takes 15-20 minutesMain training phase(Repeat this 2-week cycle over a period of 4-8 weeks) Mon Tue Wed Thu Fri Sat SunWEEK A 5M steady 6M, inc 6 x
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RW's Definitive Serious Speedwork: Mile Sessions
By Steve Smythe on 01/06/2000 17:04:06
Six variations on the simple favourite
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
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