UAN: 169 Article type:--One lap of a standard athletics track, 400m efforts make a simple stock session for shorter-distance racing, but are also a good work-out for anyone looking to improve their pure speed. 1500m specialists will probably run 8

and steady speeds until you have gained the confidence and fitness to increase the efforts. After the session, run at least 10 minutes easy to warm down.The sessions do not have to be on a track. A roughly measured grass or road circuit is acceptable, or you

speed over the distances you like to race. You will also increase your anaerobic, or lactate, threshold, which will allow you to hold your new found faster pace for longer.—Steve Smythe, RW Race Services Editor, coach and a runner for 30 years

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan100--Target times: 2:15 to 2:30 (run/walk) (race pace: sub-11:26 per mile). You should be capable of either a sub-1:05 10K, a sub-1:55 10-miler or a sub-6:00 marathon. Training

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

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

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan103--Target times: from 1:30 to 1:44 (race pace: sub-8:00 per mile). You should be capable of either a sub-46 10K, sub-1:18 10-miler or a sub-4:00 marathon. Training

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan104--Target times: 1:20 to 1:29 (race pace: sub-6:52 per mile). You should be capable of either a sub-40 10K, sub-1:07 10-miler or a sub-3:15 marathon. Training will be six days a

to race, for instance. Most runners will still tend to attack the time trial as if it was a race and start too quickly, but without the stimulus of competition they find it hard to maintain the same pace throughout and end up with an effort some way below

million dollars from her week’s efforts.Radcliffe afterwards said, “I probably should have stopped earlier than I did, as I was losing around 10 seconds a mile with the cramp, though I didn’t really want to have to do that in front of millions of people