and rests?Intervals, fartlek, speedwork - what are they? - part 1Intervals, fartlek, speedwork - what are they? -part 2Marathon training - speedwork or not?Repetitions - Yasso 800s - part 1Repetitions - Yasso 800s - part 2Treadmill speedwork - best sessions
Rest or 25-35 mins slow 2 x 600m at mile pace, with 5-min recovery. Ideally use track Rest 25-35 mins fartlek 60-75 mins slowWEEK 2 Rest or 25-35 mins slow 10 x 100m strides on grass, a little faster than last week. Focus on form Rest or 25-35 mins slow
day, try varying your training runs, partners, and above all your methods of training. Try fartlek (bursts of speed), hill runs or pyramids, or do out-and-back sessions where you try to beat the clock on the way home. Explore your local terrain, drive
SUB 1:30 WEEK ONE WEEK TWO WEEK THREE WEEK FOUR WEEK FIVE WEEK SIX WEEK SEVEN Jul 13 (Sat) Hills run 8 repetitions of at least 30 seconds. 10 mins jog before and after session Jul 20 (Sat) Fartlek run 30 mins of mixed pace Jul 27 (Sat) 30
-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
the stop button! When I'm running outside it's tempting to get lazier and lazier with fartlek intervals." Get Going Try our top treadmill sessions from Alica Dancisinova, personal trainer at The Third Space gym in London (www
Pace ChartSUB 1:30WEEK ONEWEEK TWOWEEK THREEWEEK FOURWEEK FIVEWEEK SIXWEEK SEVENWEEK EIGHTWEEK NINEWEEK 10Jul 13 (Sat) 40 mins easyJul 20 (Sat) Fartlek run 40 mins of mixed paceJul 27 (Sat) Hills run 10 repetitions of at least 30 seconds. 10 mins jog
Pace ChartSUB 1:45WEEK ONEWEEK TWOWEEK THREEWEEK FOURWEEK FIVEWEEK SIXWEEK SEVENWEEK EIGHTWEEK NINEWEEK 10Jul 13 (Sat) 30 mins easyJul 20 (Sat) Fartlek run 30 mins of mixed paceJul 27 (Sat) Hills run 8 repetitions of at least 30 seconds. 10 mins jog
advocate of such modified fartlek sessions, advises running slowly enough that your breathing doesnt become laboured. To keep his runners at that effort level, he tells them to do shorter segments, sessions that improve form without risking injury. One
-down Rest Rest Rest 5-7M steady, inc hills 6M easyWeek 3 Rest 2M warm-up, then 5 x 800m or 3-mins, with 400m or 3-4 min jog recoveries, then 2M cool-down Rest Rest Rest 15 mins easy, 20 mins fartlek, 15 mins easy 7M easy Week 4 Rest 2M warm-up, then 6 x 400
