, swimming one hour a week, and spending 30-40 minutes per week on gym work.For the running, try to do one session a week of speedwork, with things like 10 x 1 minute fast, two minutes slow (or 12 x 200m fast, 200m jog if youre on the track). This should
move onto mile 11.Mile 11 That’s more like it – at 10.5 miles you pass within just 250m of the Mayflower pub.Mile 12 There’s a slight rise along Jamaica Road, but this is as close as the FLM comes to a climb.Mile 13 Enjoy one of the best bits
in 3:30, for example, at a rate of 180 steps a minute, during the entire race you will take 37,800 steps. Stronger leg muscles allow you to spend less time on the ground with each foot-strike and increase your stride length.A reduction of just 0.02 of a
two or three intervals with five-minute recoveries), or do a continuous 25-minute tempo run at a pace that’s 12-15 seconds per mile slower than your usual 10K race pace. TaperIt’s tempting to think that extra time spent training in the last weeks
and found I couldnt handle any more than 10 minutes of cardiovascular exercise! Is this normal? A When you wrote, your marathon was still less than four weeks behind you. At this point it is quite normal to still be feeling the after-effects, especially
helps you reduce your time on the ground per footstrike by just 0.02 of a second, an almost infinitesimal change, your marathon time will be 12:36 faster (0.02 x 37,800 strides). And if the same improvement in leg-muscle power helps to improve your
and knowing that I could have a "mare" last 10K and still get an AAA Championship Place for 2006.”Not that it’s easy to gauge how you’re doing after so long on your feet – “there was no chance of me doing any calculations after 20 miles!” says K2, “I had
for a half-marathon; sub 38 minutes for 10K.Sub-3:15 Eventual standard: sub-1:30 for a half-marathon; sub 40 minutes for 10K.Sub-3:30 Eventual standard: sub-1:37 for a half-marathon; sub 43 minutes for 10K.Sub-3:45 Eventual standard: sub-1:45 for a
4 | Week 5 | Week 6 | Week 7 | Week 8 | Week 9 | Week 10 | Week 11 | Week 12 | Week 13 | Week 14 | Week 15 | Week 16The best feeling in the world - two weeks post-race:Week 17 | Week 18
lots of key workouts, don't be afraid to reset your racing goals. Instead of setting a PB, maybe run this race for experience. Roadblock: You start to acheIn the month leading up to a marathon, twinges that you've been able to ignore tend to intensify
