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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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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
-minute recoveries. Start both at 800m pace, eventually running the last reps flat out. You can also combine the two, for example 3 x 200m, 2 x 300m, 3 x 200m. 9. Simulation session: in theory this should replicate an 800m race. Run two sets of either 500m + 300m
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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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CrossFit Endurance: Training Sessions
By Selene Yeager on 15/02/2012 09:44:00
Combine high-intensity intervals with endurance runs to get running fit using the CrossFit Endurance Way (CFE)
, then do 8x200m intervals. Rest for 90 seconds between each. Run each 200m within 3-5 seconds of each other. Work up to 5x800m.Warm up, then run 90 seconds hard followed by 1 minute easy. Repeat 6-8 times.Warm up, then run 1 mile hard. Rest for 5 minutes
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Q+A: How do I do fartlek?
By Bud Baldaro on 09/09/2000 10:02:10
Our experts answer real-life questions
burst you might choose a target thats just 100m away and sprint to it flat out. Then for the next hard run youll see something 800m away and stride towards it at your 5K race pace.Its entirely up to you how hard or easy you make the session. Unlike
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The FIRST Three Day A Week Marathon Schedule
By Amby Burfoot on 05/12/2006 15:06:54
Tired of slogging through miles of training? Here's how to run your best marathon on three training runs a week
minutes on two other days. WEEK TUESDAY SPEED THURSDAY TEMPO SATURDAY LONG 1 8 x 400m 3 miles 10 miles 2 4 x 1200m 5 miles 12 miles 3 6 x 800m 7 miles 13 miles 4 3 x 1600m 3
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RW's 60-Second Guides: Speedwork
By Runner's World on 24/10/2005 10:53:00
If 500 words is 400 too many, you need our 60-second guides. Shallow but helpful, with five articles to print and read...
to see the evidence.Four good sessionsFrom week to week, introduce enough variety to keep things fun, but enough consistency to see real progress. Maybe 5x400m one week, 3x800m the next, 400-800-1200-800-400 the next, then back to 400s. For simplicity
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Classic Speedwork
By Bruce Tulloh on 01/06/2002 16:51:16
Serious speed for serious runners - here are the foundations
5K pace, in sessions like these:15 x 400m at 5K pace, with a recovery time of 60 seconds.5 x (800m with 2 minutes rest, then 400m with 1 minute rest) at 5K pace.6-8 x 1000m at your 10K pace, with 2-minute recoveries.4-6 x 1 mile at your 10K pace
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Relieve the pressure
By on 20/02/2013 10:58:11
Stressed, tired or ill? Don’t push yourself too hard – just adapt your workout, says Greg McMillan
, which would require too much effortin tough circumstances, run three to four reps and then call it a day. This is the best option if you’re concentrating on racing shorter distances – from 800m to 5K – because practising race pace for these is critical.3
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