200m has relatively little significance to 10K or half-marathon speed, we suggest you run the 200m repetitions as you feel, rather than to a suggested time.800m RepetitionsThis is a good range of sessions between the 400m and mile, and the speed

session: Repetition 400m 800m 1200m 1600m 1200m 800m 400mPace Mile pace 5K pace 10K pace 10M pace 5M pace 3K pace 1000m paceRecovery 100m 200m 300m 400m 300m 200mBest 10K (/400m)              35 (84.0) 72 2:40 4:12 5:40 4:06 2:30 7040 (96.0) 83 3:03 4

for variety - try mixing them into a single session.   Standard Strength SpeedRepetition 4 x mile 6 x mile 3 x mileRecovery 400m jog/3 mins 200m jog/60 secs 800m jog/5 minsBest 10K (/mile)      35 (5:36) 5:25 5:30-5:36 5:1540 (6:24) 6:15 6:20-6:24 6:0045 (7

Rest        Sat Easy 3M 9:30 28 mins 3/10Sun Race 10K (plus 1M warm-up/1M cool-down) 7:30 target: 47:00 (plus 20-min jog) 10/10 Total   30M   4hrs 25   Week Five Day Session Distance Pace Time Intensity Mon Rest        Tue Speedwork 5 x 800m, 200m

could just run to an approximately equivalent time (eg 90 seconds instead of 400m, three minutes for 800m, or six minutes for a mile). Run evenlyApart from dedication, the key to speedwork is consistency. It is more important to put together a full set

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

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

/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

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan105--Target times: 1:10 to 1:19 (race pace: sub-6:06 per mile). You should be capable of either a sub-36 10K, sub-60 10-miler or a sub-3:00 marathon. Training will be at least six

goal pace in Week Eight, you will gain fitness over the final month and the run itself will increase your chances at the end of Week 12. Day Session Distance Pace Time Intensity Mon Rest        Tue Speedwork 4 x 800m, 200m jog (5M total) 5K 60 mins