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RW's Definitive Serious Speedwork: Other Sessions
By Steve Smythe on 01/06/2000 17:04:06
From 200s to time trials
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
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RW's Definitive Serious Speedwork: Pyramids etc
By Steve Smythe on 01/06/2000 17:04:06
Up and down, and round and round
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
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RW's Definitive Serious Speedwork: Mile Sessions
By Steve Smythe on 01/06/2000 17:04:06
Six variations on the simple favourite
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
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RW's 12-week sub-1:45 Half-Marathon schedules
By Steve Smythe on 07/05/2000 10:01:26
The ultimate schedule for the half
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
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Hard works
By Steve Smythe on 01/06/2002 17:04:06
The definitive serious speedwork article - packed with examples
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
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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
Easy 4M 8:00 32 mins 3/10Sun 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
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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-1:20 Half-Marathon schedules
By Steve Smythe on 07/05/2000 10:05:26
The ultimate schedule for the half
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
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RW's 12-week sub-2:15 Half-Marathon schedules
By Steve Smythe on 07/05/2000 09:56:55
The ultimate schedule for the half
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
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