of the efforts. For example, if the others are doing mile repetitions on a track, you could run the first 800m, rest for the third lap, then run the fourth lap with them. On another day, run 7-10 miles with a group which is a little faster than you. Dont race
-10K pace 6:30-6:35 m/m with 90secs recovery. I also did 10x800m in 3.08-3.16 with the same length recovery or 10xshort hills of 30 secs with jog back down recovery. I feel I was in shape to run sub 3:20, but ran 3:26 due to going off a little too fast
'd expect to achieve during sessions of 800m to one-mile reps.95% Peak heart rate at 400m rep pace (not full-out race pace). NB It's difficult to use a heart-rate monitor to pace short intervals below 1,000m. The figures above 85% are a guide to what you
-6 x 800m, or 8-12 x 400m at your VO2max pace. Take a two- to three-minute jog recovery between each repetition.The idea behind this kind of interval training is that you can safely go up to or beyond your maximum capacity of 11 minutes of VO2max
the challenge (part II)"The difference between a jogger and a runner is an entry form."Dr George Sheehan26. Get up to speed"Three 800m repetitions on the track (at about your 5K race pace) with a short recovery jog shouldn't scare anyone away and it should
, but quality builds you up." Next time you go to the track, instead of doing a typical workout – such as six 800-metre repeats at your 5K race pace with a two-minute rest – do Favor-Hamilton's two 800s with a 15-minute rest. Run the first 800m at your one
and as evenly paced as possible and use your average speed when doing your 400-800m intervals. Put your new times to use. "At the end of each interval training session, you should be just about able to keep up the pace – if you can, increase your duration by 10
to replicate having tired legs at the end of a race. Recover for a couple of minutes then do three short sprints of 50-100m, pumping your arms and resting between. You'll soon be able to 'kick' when you spot the finish line." Jenny Meadows, 800m World bronze
WEEK ONE WEEK TWO WEEK THREE WEEK FOUR Mon REST DAY REST DAY REST DAY REST DAY Tue RUN 1M easy, 3-4M hard, 1M easy; or speed session (eg 5-6 x 800m with 200m jog recoveries) RUN 1M easy, 3-4M
the 800m and 1500m finals in Athens at the age of 34 – becoming the first British woman to win double Gold at an Olympic Games. Since retiring in 2005, Holmes has buried herself in a project that excites her just as much as racing – developing
