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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 ’re all unnecessary fears. What’s more, whether you want to beat an ancient 800m PB set on the grass track at school, or outkick the runner who always sprints past you in local 10Ks, adding speed will be immensely rewarding.Speedwork doesn’t just make you

	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 . Follow with 800m at 10K pace and another three-minute recovery jog. Finish with 2 x 400m, running each 400m about eight to 10 seconds faster than you ran all the other laps. Jog one lap to recover between.MarathonRun 3 x 1 mile at marathon pace, with a

	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 approx 800m, with 3-min jog recoveries Rest or 3M easy 1M jog, then fast timed run (approx 2-3M). Warm down Rest Rest 6-7M steady (occasionally up to 10M)WEEK B 5-6M easy 5M, inc 5 x 2 mins fast, 2 mins jogging 4M easy 5M, inc 8 x 30 secs fast, 1 min slow

	The Simpler Sub-60 10-mile plan By Runner's World on 06/05/2000 13:26:44 A repeatable 2-week build-up to a sub-60 10-mile race min slow Rest 3M warm-up, then 3M fast, 1M slow. Warm down 8-12M slowWEEK B 6M steady, with bursts up hills 10 x 800m, with 2-min jog recoveries 6M easy Trackwork: warm up, then 12 x 400m at 5K pace, with short recoveries Rest 5M easy, with a few

	RW's Robin Hood Half-Marathon Schedules - Sub-1:30 By Runner's World on 06/08/2000 16:00:57 Schedules to match the RW pace groups at the Robin Hood Half-Marathon . 100m jog (30-45 secs) between efforts. Take 1 min extra jog after 8 efforts. 10 mins jog before and after session Jul 23 (Tue) Speed target: run 6 x 800m at 5K pace. 200m jog (60-90 secs) between efforts. 10 mins jog before and after sessionJul 30 (Tue

	RW's Robin Hood Half-Marathon Schedules - Sub-1:45 By Runner's World on 06/08/2000 17:57:21 Schedules to match the RW pace groups at the Robin Hood Half-Marathon jog (30-45 secs) between efforts. Take 1 min extra jog after 10 efforts. 10 mins jog before and after sessionJul 23 (Tue) Speed target: run 5 x 800m at 5K pace. 200m jog (60-90 secs) between efforts. 10 mins jog before and after sessionJul 30 (Tue

	RW's BUPA Great North Run Schedules By Runner's World on 06/08/2002 16:00:57 Schedules to match the RW pace groups at the Great North Run or over precise distances, but its worth having a rough idea of how far you are running on each effort.If you cant measure the distance, just run your efforts by time (eg for one mile, do six- to seven-minute efforts; for 800m, run for three to four

	RW's Robin Hood Half-Marathon Schedules By Runner's World on 06/08/2000 16:00:57 Schedules to match the RW pace groups at the Robin Hood Half-Marathon Here are the schedules for the pace groups for the Robin Hood Half-Marathon.RUNNERS WORLD will have pace groups of 1:30, 1:45, 2:00 and 2:15 at the race.1:30 pace \| 1:45 pace \| 2:00 pace \| 2:15 pacePACING CHARTHere are suggested paces for your

	RW's BUPA Great North Run Schedules - Sub-1:30 By Runner's World on 06/08/2000 16:00:57 Schedules to match the RW pace groups at the Great North Run 800m at 5K pace. 200m jog (60-90 secs) between efforts. 10 mins jog before and after session Aug 20 (Tue) Speed target: run 3 x 3K at 10K pace. 200m jog (60-90 secs) between efforts. 10 mins jog before and after session Aug 27 (Tue) Speed target: 12

	Pace Key By Runner's World on 06/05/2002 13:05:18 Understanding the terms in your schedules pace, depending on the distance of the speedwork reps (85-95% WHR). Try to hit your 5K pace for reps measuring up to 400m, and your 10K pace for reps between 800m and 1M in length.Fartlek – an easy pace, with fast bursts as you wish (70-85+% WHR