with 3-minute recoveriesKey session for 10K races: 5 x 2K with 3-minute recoveriesKey session for 10-mile races: 10 miles with 1M at marathon pace, 1M at half-marathon pace, 1M at marathon pace, 3M at 10M pace, 1M at marathon pace, 1M at 5K pace, 1M
mins alternating between half-marathon pace (11:00) and jog recovery pace (12:00 - 13:00) per minute Rest 20 mins easy or rest 75-80 mins slow (11:00 - 12:00) Week 3 (w/c Aug 4) Rest 10 mins warm-up, then 10 x 400m at 5K pace (sub-10:00) with 1-min
minutes, then run 1,200m with the first two laps at 10K race pace and the last lap five seconds faster.Half-MarathonRun one mile at 10K race pace and recover with four minutes of jogging. Then run 1,200m at 10K race pace with a three-minute recovery jog
x 800m at 10K pace (6:00 - 6:15) with 2-min recoveries, then 10 mins cool-down 60 mins easy 45 mins, with the middle 20 alternating between half-marathon pace (6:30) and marathon (7:30) per minute 30 mins easy or rest 45 mins, including 30 mins
-down 65 mins easy 40 mins, including 20 mins at half-marathon pace (8:00) 30 mins easy or rest 110 mins slow (9:00 - 10:00) RestWeek 4 (w/c Aug 11) Rest 10 mins warm-up, then 14 x 200m at 5K pace (7:45) starting every minute (2 sets of 7 with 400m
(10:00 - 10:30) Rest 30 mins easy or rest 75 mins slow (11:00 -12:00) Week 3 (w/c Aug 4) Rest 10 mins warm-up, then 8 x 2 mins at 5K pace (8:45 - 9:00) with 1-min recoveries, then 10 mins cool-down Rest 40 mins, including 15 mins at half-marathon
recoveries, then 10 mins cool-down 60 mins easy 45 mins, including 20 alternating between half-marathon pace (7:15) and marathon pace (8:00) per minute 45 mins easy 100 mins slow (8:00 - 9:00) RestWeek 3 (w/c Aug 4) 30 mins easy or rest 10 mins warm
it in my head that I want to do the Southend half-marathon on 10 June – exactly two weeks after Edinburgh. I've been told by my friend's bloke, a seasoned marathon runner, that it's a horrendous idea. Is he right? Given that it's my first marathon, I
Recovery activity 0-10 minutes Walk slowly. "It prevents blood from pooling in your legs, which can cause light-headedness," says Janet Hamilton, author of Running Strong & Injury Free. 10-15 minutes Drink 250-500ml of sports drink
Standfirst: 16-week sub-4:00 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:uan131--A 4:15 marathon is approximately 9:30 per mile. To break 4:15, you should eventually be capable of a sub-1:55half-marathon (8:45 per mile) and sub-55:00 10K (8:20
