ASICS Super Six Coach Bud Baldaro addresses the troops in a snowy Birmingham University campus.
. Monday Tuesday Wednesday Thursday Friday Saturday SundayWeek 1 Rest or 4-6M easy 2M warm-up, then 8-12 x 400m with 200m jog recoveries, then 2M cool-down 40-50 mins relaxed, with strides 40-60 mins fartlek Rest 2M easy, then 4 x 1M with 3-min recoveries
Standfirst: Author: Sean Fishpool and Bud BaldaroPics: Tim De FriscoIssue date: sep99 / perfect 10 panelKeywords:uan81--Two weeks put you in a sort of no mans land you cant improve a great deal in such a short time, but you can do some useful
After receiving over 1100 applications for the ASICS Super Six 2011, we invited 40 lucky Runner's World readers to a Selection Day in Birmingham on Saturday December 4. The aim of the day was to whittle down our contenders further to a final
) youll find all the confidence you need. Bud Baldaro, running coach
Q I started running last summer by running and walking a mile every three nights, and built this up to around 15 miles a week. Ive now done three 10Ks, all in around 53 minutes, but in the last one I had trouble with some of the hills and had
commitments. And experiment with cross-training. If you give cycling and swimming a go you could progress to trying a triathlon. But above all, dont waste precious years and then regret it later. Bud Baldaro, coach and RW Contributing Editor
that at the Flora London Marathon you try to run with the RUNNERS WORLD pacers. Theyll relieve you of the pressure of pacing yourself. As for the second part of your question, multiplying your half-marathon time by 2.2 (or your 10K time by between 4.66 and 5
of your working heart rate is ideal for outright speed, while 85 per cent is good for speed endurance.—Bud Baldaro, RW Contributing Editor
think you could race that half-marathon.On Saturday, try an interval-type session of shorter bursts of running with a timed recovery between each burst (eg 6-10 repetitions of distances between 400 and 1000 metres). These dont need to be flat out
