Standfirst: Author: Bruce TullohPics:Issue date: racing secrets bookletKeywords:-->This band covers serious athletes. The schedule will take you up to over 50 miles a week, which is about as much training as is compatible with a lifestyle

; 50 double strides are equivalent to a 30-second burst.You’re allowed one low-mileage week to let your body absorb the training. This can be taken at any point in the schedule, but it’s best to do it when you have a race at the end of the week.What you

will be three days a week, with an average weekly mileage of 15 miles.Week OneThis Week’s TargetYour first week’s target is to run just inside goal half-marathon pace for 10K. This may be difficult if you are below normal fitness when beginning the schedules

days a week, with an average weekly mileage of 25 miles.Week OneThis Week’s TargetYour first week’s target is to run just inside goal half-marathon pace for 10K. This may be difficult if you are below normal fitness when beginning the schedules, or easy

days a week, with an average weekly mileage of 30 miles.Week OneThis Week’s TargetYour first week’s target is to run just inside goal half-marathon pace for 10K. This may be difficult if you are below normal fitness when beginning the schedules, or easy

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan103-->Target times: from 1:30 to 1:44 (race pace: sub-8:00 per mile). You should be capable of either a sub-46 10K, sub-1:18 10-miler or a sub-4:00 marathon. Training

a week, with an average weekly mileage of 40 miles.Week OneThis Week’s TargetYour first week’s target is to run just inside goal half-marathon pace for 10K. This may be difficult if you are below normal fitness when beginning the schedules, or easy

six days a week, with an average weekly mileage of 50 miles.Week OneThis Week’s TargetYour first week’s target is to run just inside goal half-marathon pace for 10K. This may be difficult if you are below normal fitness when beginning the schedules

(mileage). The schedule is not rocket science – there are no ‘magic’ sessions that suddenly make you a faster runner. Its success is in following a systematic build-up and in straightforward hard work. The marathon is an endurance event that requires a long

5 restSat Mar 6 40 mins easy (approx 3.5M)Sun Mar 7 Target Run: Race (ideally 1/2M)/Timetrial Penguin Plan Run/Walk Schedule The Penguin Plan Run/Walk Schedule  Mon Mar 1 RestTues Mar 2 45 Min Run 4 mins/walk 1 min (x9)Wed Mar 3 40 Min Run 3 mins