-minute 10K) Monday Tuesday Wednesday Thursday Friday Saturday SundayWeek 1 Rest 2M warm-up, then 8 x 400m or 75 secs, with 400m or 2-3 min recoveries, then 2M cool-down 4-7M slow 30-35 mins light fartlek Rest 2M easy, then 3 x 1M or 6 mins at 80
-80 secs, with 400m or 2-min recoveries, then 2-3M cool-down 5-7M slow 35-40 mins light fartlek Rest Warm up, then 20 mins fast tempo run, but not flat out 7-8M easyWeek 2 5M easy, inc strides 2-3M warm-up, then 6 x 800m or 3 mins, with 400m or 2-min
:00)" means "Run for 90 minutes at eight-minute-mile pace." Mon Tue Wed Thu Fri Sat Sun Week 1 (w/c July 21) 30 mins easy or rest 10 mins warm-up, then 3 x 1M at 10K pace (6:00 - 6:15) with 3-min recoveries, then 10 mins cool-down 55
:00)" means "Run for 90 minutes at eight-minute-mile pace." Mon Tue Wed Thu Fri Sat Sun Week 1 (w/c July 21) Rest 10 mins warm-up, then 3 x 1M at 10K pace (7:45-8:00) with 3-min recoveries, then 10 mins cool-down 55 mins easy 40 mins
for 90 minutes at eight-minute-mile pace." Mon Tue Wed Thu Fri Sat Sun Week 1 (w/c July 21) Rest 10 mins warm-up, then 3 x 1M at 10K pace (10:00) with 3-min recoveries, then 10 mins cool-down 55 mins easy (11:00) 40 mins, including 20
:00)" means "Run for 90 minutes at eight-minute-mile pace." Mon Tue Wed Thu Fri Sat Sun Week 1 (w/c July 21) Rest 10 mins warm-up, then two faster 10-min efforts with 3-min jog recoveries, then 10 mins cool-down Rest 40 mins, including
cool-down 60 mins easy 40 mins, including 10 mins at half-marathon pace (7:00 - 7:15) 30 mins easy or rest Heckington 10 Cross-trainingWeek 2 (w/c July 28) 30 mins easy or rest 10 mins warm-up, then 6 x 800m at 10K pace (6:30 - 7:00) with 2-min
each bowl to form a nest. It's important to do this as an up and down and circular motion so the nest will mesh together. Try to make a lattice on the bowls to get a good mesh.4 Leave for a couple of minutes to cool then carefully remove the sugar cases
evaporation, in the form of sweat, to cool us down. "Our circulatory system is like a radiator to dissipate heat," says Dr Dominic Micklewright, a sport and performance expert at the British Association of Sports and Exercise Sciences. Sweat is mostly water
. 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
