.Magnificent! You don't even have to be fast...Bespoke 16-week marathon training schedule (Including a week's recovery) designed specifically for you and your lifestyle; delivered in fortnightly blocks.Weekly email interaction with your coach to discuss your
, then 12 x 200, with 200m (1-min) jog recoveries, then 1M jogWed 7M (approx 70 mins) slowThu 1M jog, then 2M (16 mins) brisk, then 1M jogFri RestSat 3M (30 mins) easySun Race (ideally half-marathon) (15M inc warm up/ cool down)For The Month Ahead
Standfirst: 16-week Sub-4:30 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:uan132--A 4:30 marathon is approximately 10:00 per mile. To break 4:30, you should eventually be capable of a sub-2:00half-marathon (9:00 per mile) and sub-53:00 10K (8
secs uphill 8M at brisk pace Rest or 3M, jogging only 10M inc 4 x 1M, with 5-min recoveries 13-15M easy, or half-marathon raceWeek 13 6M, at whatever pace you like 7M of easy fartlek 10M steady, inc 8M pace run 7M, inc intervals: 10 x 400m at 10K
, with 6-min recoveries 6M easy 8M fartlek on grass, inc 20 x 30 secs (approx) 3M jog 5M, no pressure 3M warm-up, then 5-6M race (not flat-out) WEEK 7 5M easy, off-road Rest 2M jog, then 5-6M at half-marathon pace, then 1M jog 5M easy, inc 8 x 200m
. Finish with a two- to three-mile jog. 14. Pyramids work for long distances too: 1000m, 2000m, 3000m, 2000m, 1000m at your half-marathon race pace, with a three- to four-minute recovery jog between each effort. 15. Don’t fancy a full pyramid? Then go
; mile or 5K raceSpeed tweaks: Run shorter, faster repeats (one to two minutes or 200-800m) with long recovery intervals (three to five minutes).Goal: 10K or half marathonSpeed tweaks: To develop speed and endurance, split your speedwork days evenly
national marathon coach, he now works as a mentor for England Athletics.Bud joined us to mark the start of our Half-Marathon Newsletter, powered by ASICS. Our weekly half-marathon newsletter provides schedules and training advice to get you race ready
have changed.In the first Olympic marathon at least one runner thought it was smart to drink wine during the race. We're not saying the challengers to conventional wisdom are right – or wrong. Only that their ideas are worth considering, because
your endurance, you need to become very efficient at utilising oxygen. Interval training is a superb form of developing this ability. This is where longer intervals, run at race pace (anything from 5K pace for 400m intervals, up to half-marathon pace
