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

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan102-->Target times: from 1:45 to 1:59 (race pace: sub-9:09 per mile). You should be capable of either a sub-50 10K, a sub-90 10-miler or a sub-4:30 marathon. Training will be five

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

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

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

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan101-->Target times: 2:00 to 2:14 (race pace: sub-10:18 per mile). You should be capable of either a sub-60 10K, a sub-1:30 10-miler or a sub-5:00 marathon. Training will be four

Three of the ‘Solid Mile’ schedules,). Alternatively, some runners use 3 x 800m with 3-minute recoveries as a predicting session, which gives a more conservative target.3. By previous race performances How closely your 5K or 10K times relate to your one