consider ditching the cool-down would be if it was the last session before a fast-pace race, for example a couple of race-pace 200s a day or two before an 800m race. In the midst of winter training, it'd be completely pointless – such retention is a very

thatlasts as long as your 800s. A good Yasso 800 workout: 6 x 800m at Yassopace with recovery jogs between the 800s. longruns long runs form the foundation of all marathon training programs. long runsbuild everything from your confidence to your discipline

training and racing.Thursday: 2 x 800m at goal race pace, with equal time jog recovery between The goal is to run a mile's worth of distance at the pace you think you'll be able to maintain on race day. This short session will help you determine what your

x 1 mile at marathon pace with 2:00 rest; 4x400m at 10K pace with 90 seconds rest800m at 10K pace; rest 45 seconds; 300m at 5K pace; rest 2:00. Repeat sequence three timesFri4 miles easy4 miles easySat4 miles easy; 4 x 30-second strides at 10K

book Running the Lydiard Way, co-written by Garth Gilmour. In its ideal form, Lydiard's hill training takes place on a two-mile layout that includes a steepish uphill of 300 to 400 metres, a not-so-steep downhill of about 800m, and relatively flat

) 40 1:30 3:10 6:45 (cover approx 950m) 45 1:40 3:30 7:30 (cover approx 850m) 50 1:50 4:00 8:10 (cover approx 800m) 55 2:00 4:20 8:45 (cover approx 750m) 60 2:15 4:40 9

with an 800m race! If you have a particular target in mind, it makes sense to race at least once under-distance and once or twice over-distance. If you are going to race on the track, do make sure that you have trained on the track first. This will help your

(45 mins) steadyFri 4M (30 mins) easy or restSat 7M (50 mins) brisk hilly cross-country run or race or parkrunSun 16M (2 hours) slowWeek Four (40-46M)Mon 5M (40 mins) easyTue 9M of 1.5M jog and strides, then 8 x 800m (or 3 mins) fast, with 200m (1-min

800m (or 3 mins) fast, with 200m (1-min) jog recoveries, then 1M jogWed 8M (65 mins) slowThu 1M jog, then 4M (26 mins) brisk, then 1M jogFri RestSat 5M (42 mins) easySun 8M of 1M jog and strides, then race 10K or 5M, then 1M jog. Aim for a sub-40

is to run a 10K at a six-minute-per-mile pace, break the distance into six one-mile efforts at six-minute pace separated by three minutes of easy jogging, or 12 half-mile (800m) repetitions at race pace with 90 seconds of jogging in between. To begin, try