session a week, putting in fast bursts of 150-200m, jogging until recoveredIntroduce one timed run which takes 15-20 minutesMain training phase(Repeat this 2-week cycle over a period of 4-8 weeks) Mon Tue Wed Thu Fri Sat SunWEEK A 5M steady 6M, inc 6 x
GETTY IMAGESHow fast should you – or could you – race? How fast should you train? And how can you stick to a pace on race day?Look no further than these interactive calculators for help... Training Pace Calculator Train too hard, and you
Timex Ironman Global Trainer, £299The GPS provides constant data on how fast you're going, making it easy to run an even pace. (timex.co.uk)
that involves a job and a family.The main ingredients of the programme are repetition and interval running, but with an emphasis on continuous, fast-paced runs to build up your speed endurance. Thus, much of your steady running should be at around threshold pace
function maxChanged(){document.hr.hr_max.value = parseInt(document.hr.hr_max.value);zoneChanged('jog');zoneChanged('easy');zoneChanged('slow');zoneChanged('steady');zoneChanged('brisk');zoneChanged('fast10k');zoneChanged('fast5k');zoneChanged('fast
by up to 24 beats per minute. A better way to find your max is to do a running test. Run evenly as fast as you can for three minutes (ideally on a treadmill), resting with two or three minutes gentle running, then repeating the fast three minutes
woefully under-represented. Only the winner made the top 100, though the other two races are building up their popularity.1 Stevenage Fila 5K (1) 14:11/16:04Fast, town-based event 2002 date: May2 Bath Druck 5K 14:13/16:41Another quick event 2002 date: March
for fast running or racing, with good flexibility and support. In short Light, fast and smooth. A quick everyday trainer or racer for the biomechanically efficient runner, in a new, lighter package.Try it on if you liked Asics DS Trainer (£79.99); Saucony
Weight 272gEvaluation For quite a while, Puma has been particularly strong in the category of performance training shoes. The Meditation continues that trend, and at a great price. It is a light, fast-feeling and relatively stable shoe
cushioning for neutral runners seeking a shoe for longer, fast runs. An X-shaped Wave means a slighter softer heel strike than other Mizunos, but the 'acceleration polymer' midsole feels a little more responsive than, say, that of the Precision.The Aero
