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Do-It-Yourself 5K Schedule
By Owen Anderson and Steven Seaton on 06/05/2002 10:09:46
A six-week 5K schedule based on a time-trial - we give you the speed sessions, you fill in the rests and easy days
One 6 x 800m at APPM, with 2 to 3-minute recoveries.Session Two 3 x 1 mile at 15 seconds per mile slower than APPM, with 3-minute recoveries.If you are starting from a low base of endurance, you should also consider increasing the length of your long
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30 Best Training Tips - From the Forum
By Runner's World on 21/03/2005 15:40:17
Real-life tried and tested ways to improve your motivation, long runs, speedwork and more - from runners just like you
at the pace you have set out to do. I rarely vary more than 5-10 seconds from my target time for my Yasso 800s.See full thread...but if you can add variety...Achilles – Any 800m speed session will be useful for marathon training. There's nothing that special
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RW's Robin Hood Half-Marathon Schedules - Sub-2:15
By Runner's World on 06/08/2000 18:17:57
Schedules to match the RW pace groups at the Robin Hood Half-Marathon
target: 8 x 400m at 5K pace. 200m jog (90 secs) between efforts. 10 mins jog before and after sessionAug 13 (Tue) Speed target: run 4 x 800m at 10K pace. 200m jog (90 secs) between efforts. 10 mins jog before and after sessionAug 20 (Tue) Speed target
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Running Rules Revisited (Preview)
By Bob Cooper on 28/09/2009 09:45:08
Some coaches, scientists and other experts are challenging conventional thinking. Could their uncommon wisdom work for you? (non-subscriber preview)
, 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
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RW's Ultimate Marathon Schedule: Sub-4:00
By on 07/05/2000 19:03:13
The best 16-week marathon schedule you'll find anywhere
Wed 6M (60 mins) slowThu 1M jog, then 3M (27 mins) steady, then 1M jogFri RestSat 3M (30 mins) easyor parkrunSun 9M (90 mins) slowWeek Four (27M)Mon RestTue 5M of 1M jog, then 4 x 800m (or 4 mins) fast, with 200m (2-min) jog recoveries, then 1M jogWed 7
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RW's Ultimate Marathon Schedule: Sub-4:30
By on 07/05/2000 19:03:13
The best 16-week marathon schedule you'll find anywhere
) steadyFri RestSat Rest or parkrunSun 8M (90 mins) run/walkWeek Four (23M)Mon RestTue 5M of 1M jog, then 4 x 800m (or 4:30) fast, with 200m (2 min) jog recoveries, then 1M jogWed 6M (66 mins) slowThu 1M jog, then 2M (18 mins) brisk, then 1M jogFri Rest
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Ask The Experts: Marathon Training with Steve Smythe
By Steve Smythe on 08/02/2010 10:01:39
Catch the highlights from Friday's lunchtime debate, when experienced coach - and Lucozade Sport Super Six mentor - Steve Smythe answered your marathon questions live in the forums
and then struggle to maintain their pace after 20 miles.Q. What's the most important quality session of the week (after the long run) for a 6 - 7 min/mile marathon runner? JokermanA. I think the most important session is an interval session (400m, 800m, mile etc
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RW's 12-week sub-2:00 Half-Marathon schedules
By Steve Smythe on 07/05/2000 09:59:31
The ultimate schedule for the half
time trial. Day Session Distance Pace Time Intensity Mon Rest Tue Speedwork 4 x 800m, 400m jog (6M total) 10K 60 mins 8/10Wed Steady 6M 9:45 58 mins 6/10Thu Fartlek 5M (inc 3M fartlek) 7:30-10:00 55 mins (32 mins fartlek) 7/10Fri Rest
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RW's 12-week sub-1:30 Half-Marathon schedules
By Steve Smythe on 07/05/2000 10:03:28
The ultimate schedule for the half
/10Sun Race/t-trial 13M (plus 1M warm-up/1M cool-down) 7:00 92 mins (plus 16-min jog) 9/10 Total 43M 5hrs 35 Week Nine Day Session Distance Pace Time Intensity Mon Rest Tue Speedwork 6 x 800m, 100m jog (7M total) 5K 60 mins 8/10Wed
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How To Run A Better 10-mile Race
By Owen Anderson on 06/05/2002 13:28:29
10 keys to running 10 miles better
during 800m intervals, but complete a third to a half of your normal number of reps.
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