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RW's Ultimate Marathon Schedule: Sub-3:30
By on 07/05/2000 19:03:13
The best 16-week marathon schedule you'll find anywhere
, then 1M jogWed 7M (63 mins) slowThu 4M (32 mins) steadyFri RestSat 4M (36 mins) easy or parkrunSun 13M (1hr 55) slowWeek Four (31M)Mon RestTue 6M of 1M jog, then 6 x 800m (or 3:30) fast, with 2-min (200m) jog recoveries, then 1M jogWed 8M (72 mins) slow
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RW's Ultimate Marathon Schedule: Sub-3:45
By on 07/05/2000 19:03:13
The best 16-week marathon schedule you'll find anywhere
, then 1M jogWed 7M (70 mins) slowThu 4M (34 mins) steadyFri RestSat 3M (30 mins) easy or parkrunSun 10M (95 mins) slowWeek Four (30M)Mon RestTue 6M of 1M jog, then 5 x 800m (or 4 mins) fast, with 2-min (200m) jog recoveries, then 1M jogWed 8M (80 mins
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RW Garmin-Ready 10K Schedule: Sub-45:00
By Runner's World on 04/08/2008 12:57:57
Six-day-a-week 10K schedule you can download to your Garmin Forerunner
.Tue 2M jog, then 6 x 800m (3 mins) fast with 400m (2 mins) jog recoveries, then 2M jogWed 5M (approx 44 mins) slowThu 4M (approx 31 mins) steady. Aim to run the last 2 miles quicker than the first 2 miles.Fri RestSat 1M jog, then 3M (approx 22 mins
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Enduring Questions - The Perfect Training Plan
By Amby Burfoot on 02/04/2007 12:24:33
Note these ten principles next time you draw up a schedule
developed sophisticated variations on the basic approach.Pump up your stride rate to 180 per minute At the 1984 Olympics, Daniels and his wife, Nancy, analysed the stride frequencies of runners from 800m to the marathon. At distances from 5,000m on, the top
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Kenya Training Diary: Day Two
By Alison Hamlett on 29/04/2012 15:06:19
Runner's World heads to running legend Kipchoge Keino's training camp in Eldoret
begins.“The key to Kenyan success is cross-country running,” says Jimmy. “Everyone does cross country in Kenyan – even the 800m track runners. After several years running cross country, you’ve created a base of strength and stamina to build on.” Kenyan
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Maximise Your Calorie Burn - Five Top Ways
By Jason Karp on 27/04/2006 12:18:05
Tweak your running to maximise calorie burn - here are the five best ways
5K race pace with two-minute jog recovery; 8-12 x 200m at about 45 seconds per mile faster than 5K race pace with one-minute jog recovery; or4 x 800m at 5K race pace with three-minute jog recovery.Run Twice a DayAlthough it takes more time out
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10K Round The Table
By Bruce Tulloh, Owen Anderson, Charlie Spedding, Harry Wilson on 06/05/2002 12:52:20
Four running legends tell you everything you need to know about running a 10K
.Wilson: There is no single session. You need a balance, as I have suggested above.Spedding: I never like pulling out one session, but I suppose the 3 x 1M or 6 x 800m, faster than race pace, is the most useful.Anderson: There are two possibilities a 5K race run in about 19
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Best Lunchtime Sessions
By on 19/11/2009 10:05:13
Can you turn your one-hour lunch break into an effective training session? The answer is yes, but it requires a little planning
:Press-upsSquatsChin-ups/Lat pull-downSwiss-ball plank800m run at 85 per cent effort Dumbbell pressLungesSeated rowsBack extensions400m run at 90 per cent effort(Perform each conditioning exercise for 30 seconds and rest for 30 seconds). Complete three circuits of this and finish
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Lunchtime Training Specials
By on 23/11/2009 16:14:03
Make the most of your lunch break with these speedy sessions
-minute circuit, comprising: Press-ups; Squats; Chin-ups/Lat pull-down;Swiss-ball plank; 800m run at 85 per cent effort; Dumbbell press; Lunges; Back extensions; Seated rows; and 400m run at 90 per cent effort (Perform each one for 30 seconds and rest
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RW Marathon Newsletter - Week 18
By Runner's World on 25/04/2005 10:45:17
RW Marathon Newsletter - Week 18
edge on your prodigious fitness to smash your 10K and half-marathon PBs. (After a fortnight's recovery, Bruce Tulloh suggests easing into weekly speedwork such as 4-6 x 800m for half-marathons, and 8-12 x 400m for 10Ks, and thinking about racing from
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