running. 800m at 3,000m pace; 1200m slightly slower than 3,000m pace; one mile at 5K pace with a 1:1 recovery. Repeat in reverse.
Long run Do a five-mile warm-up, the 6.2-mile race at marathon pace and finish with four slow miles, for 15 in totalWeek 2Run your usual mileage with a moderate interval workout midweek (1 mile-1200m-800m-400m step-down) and do a two-day taper
slower than 10K pace (or about 20 seconds per repetition slower than before), with just two- to three-minute recoveries. This will raise your lactate threshold and delay fatigue.Do sets for example, two repetitions with a two-minute recovery between
before a 10K, half-marathon, or marathon. The pace in these longer races will seem slow and easy by comparison.Goal: 5K for fun and fitnessHow often: Sixteen to 20 times per year.Why: If you hate speedwork, run a 5K every other week or so. It will help
.SpeedworkFive tips, four sessions, three golden rules – fitting the fast stuff into your training schedule has never been so easy.Marathon RunningThe big one in a nutshell - everything you need to think about if you’re planning to tackle 26.2 miles, from setting
and strides, then 16 x 200, with 200m (1-min) jog recoveries, then 1M jogWed 10M (75 mins) slowThu 1M jog, then 3M (approx 19:00) brisk, then 1M jogFri Rest or 4M (30 mins) easySat 5M (40 mins) easySun Race (ideally half-marathon)For The Month Ahead
Standfirst: 16-week sub-3:15 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:uan127--A 3:15 marathon is approximately 7:20 per mile. To break 3:15, you should eventually be capable of a sub-1:30 half-marathon (6:50 per mile) and sub-40:00 10K (6
Standfirst: 16-week sub-3:30 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:uan129--A 3:30 marathon is approximately 8:00 per mile. To break 3:30, you should eventually be capable of a sub-1:37half-marathon (7:20 per mile) and sub- 43:00 10K (7:00
Standfirst: 16-week sub-3:45 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:uan130--A 3:45 marathon is approximately 8:30 per mile. To break 3:45, you should eventually be capable of a sub-1:45 half-marathon (8:00 per mile) and sub-46:00 10K (7
never take you further than 13 miles and ones that suggest you run the complete distance or further in training.In our marathon training schedules the longest distance we ever suggest is 22 miles for the sub-3:00 group, other groups dont go quite as far
