reason, don’t proceed to the next week, but repeat the one you should have done. It may mean you have to miss half or all of the two-week module in Weeks 13/14, but at least you’ll have built up to the ‘plateau of fitness’ in the right way

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

:15-9:3010:15-10:302:007:308:209:009:35-9:5510:35-10:552:057:458:409:2510:00-10:2011:00-11:202:108:009:009:5010:25-10:4011:25-11:402:158:159:2010:1010:45-11:0011:45-12:002:208:309:4010:3011:05-11:2012:05-12:202:258:4510:0010:5011:25-11:4012:25-12:402

Here are the schedules for the pace groups for the Robin Hood Half-Marathon.RUNNER’S WORLD will have pace groups of 1:30, 1:45, 2:00 and 2:15 at the race.Refer to the pace charts for exact speeds.1:30 pace | 1:45 pace | 2:00 pace | 2:15 pace

Here are the schedules for the pace groups for the Robin Hood Half-Marathon.RUNNER’S WORLD will have pace groups of 1:30, 1:45, 2:00 and 2:15 at the race.Refer to the pace charts for exact speeds.1:30 pace | 1:45 pace | 2:00 pace | 2:15 pace

Here are the schedules for the pace groups for the Robin Hood Half-Marathon.RUNNER’S WORLD will have pace groups of 1:30, 1:45, 2:00 and 2:15 at the race.Refer to the pace charts for exact speeds.1:30 pace | 1:45 pace | 2:00 pace | 2:15 pace

rest.Mon (am 30 mins steady), pm 1 hr good pace (up to Marathon pace but cooling off for the last 10 mins).Tue (am 30 mins steady), pm 12 x 400m, 3km pace, 2 mins recovery. Wed 90 mins steady. Thu (am 30 mins steady), pm 5 x 1km, 5km pace, 2 mins

)/Timetrial 11-min miling (5:00) 11-min miling (5:00) MILEAGE TARGET: 30MMon Mar 1 restTues Mar 2 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries)Wed Mar 3 Steady run: 75 mins (approx 6.5M)Thurs Mar 4 20 mins Fartlek (+10mins wu & cd) (approx 3.5M)Fri Mar

Standfirst: Real-life keys to overcoming marathon time goalsAuthor:Pics:Issue date: Feb-May01 / xref Ultimate schedsKeywords:uan135--How I Beat... 3:00“Following a schedule was the most important thing. Knowing exactly what I had to do each day

and finished in 2:08. She could see that her training was making a difference, and it led her on to a 4:55 at the following spring’s London Marathon. Her big breakthrough came in 2000, however.“I’ve never been able to run any faster than 10-minute miles