4:00 TO 5:00 (Page 13) Page 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15Howard Hopkins, 4:06 -->I moved to London in 1980 to work for the BBC and watched with awe when the First London Marathon was run the following year. I started training
in advance, you can never be too prepared for a race.Neil TillottTHE SHIRT New York City Marathon, 2000I ran my first marathon at London in April 1999, and so for 2000 I decided to tackle two 26.2-milers in a year. (I was 19, so it seemed like a really good
pacing strategies affect race results. They asked 11 experienced female runners to run 5K on a treadmill to determine their average for the distance. The runners were then asked to run 5K again, but tackling the first 1.63K at different speeds: once
:48 and on that day I passed through the half at 1:47 and 25km at 2:09, which was also a PB. I think it works better for longer distances - I've done sub four minutes for 1K and 23 mins for 5K but never dipped under 48 for 10K. I can run fast for short distances
can take days off." And don't try to beat your run-to-work PB. "This will add pressure." Mix it up Running a different route everyday will keep you motivated. Go to sustrans.org.uk to find 12,000 miles of traffic-free routes near you. Come up
At a Glance Profile Nickname: Right Said Aouita Age: 35 Running: 12 years No. of marathons: 1 PBs: Half-Marathon 1:41 Marathon 4:00:10
If you're running a marathon this spring, you're about to enter the most critical – and difficult – four weeks of training, when 1) your weekly mileage is at its peak; 2) your motivation may be flagging; and 3) you're most likely to get sidelined
to make the most of their training. This high-end ergotrainer, which can be used stand-alone, is equipped with a powerful engine brake so you can perform extremely hard workouts. It is possible to generate more than 1,000 watts at a low pedalling frequency
-90 seconds then increase the next interval to two minutes. Repeat this pattern up to a five-minute interval, make the next interval four minutes and continue down the pyramid for a 1/2/3/4/5/4/3/2/1 pattern. Finish with 10-minutes of steady running at 40
85 mins)WEEK SIXTEEN (April 11-18): 13M plus raceMon RestTue 1M jog, then 12 x 200m at mile/5K speed (or 45 secs) with 200m (or 1-min) jog recoveries, then 1M jogWed 4M easy (approx 36 mins) with 5 marathon pace 100m stridesThu 3M easy (approx 27 mins
