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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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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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Heart Rate Training - The Basics
By Sean Fishpool on 05/06/2002 08:35:27
A short, foolproof guide to training by heart rate
-marathon race pace. Sample session: 1.5 miles at 60%, then 15-20 mins at exactly 85%, then 1.5 miles at 60%.85-90% Approx 5K-10K pace. Sample sessions: 6 x 800m peaking at 90% in each rep; 5 x 2000m peaking at 85% in each rep. 95% Peak heart rate at 400m rep
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Fast Lane: Double Your Endurance
By Ed Eyestone on 25/02/2008 17:13:51
Improve your VO2 max and run better and faster than ever
sessions every two to four weeks. Generally, these workouts are done at 3,000m pace (eight to 12 seconds per mile faster than 5K race pace). The pace is fast, so don't make these your first repeats of the season. Classic Six to eight lots of three minutes
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