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

mins easy 40 mins, with the middle 20 run quicker than half-marathon pace (6:30) 30 mins easy or rest 40 mins, including 25 mins of hills or fartlek 90 mins slow (8:00) or 10K race Week 2 (w/c July 28) 30 mins easy or rest 10 mins warm-up, then 6

cool-down 60 mins easy 40 mins, including 10 mins at half-marathon pace (7:00 - 7:15) 30 mins easy or rest Heckington 10 Cross-trainingWeek 2 (w/c July 28) 30 mins easy or rest 10 mins warm-up, then 6 x 800m at 10K pace (6:30 - 7:00) with 2-min

, including 10 mins at half-marathon pace (8:00) 30 mins easy or rest 90 mins slow (9:00 - 10:00) RestWeek 2 (w/c July 28) Rest 10 mins warm-up, then 5 x 800m at 10K pace (7:45-8:00) with 2-min recoveries, then 10 mins cool-down 60 mins easy 45 mins

15 mins at half-marathon pace (10:00) Rest 30 mins easy or rest 60 mins slow (11:00 - 12:00) Week 2 (w/c July 28) Rest 10 mins warm-up, then 4 x 5 mins at 10K pace (9:00 - 9:30) with 2-min recoveries, then 10 mins cool-down Rest 45 mins steady

speed over the distances you like to race. You will also increase your anaerobic, or lactate, threshold, which will allow you to hold your new found faster pace for longer.—Steve Smythe, RW Race Services Editor, coach and a runner for 30 years

-10 repetitions at their race pace, while top 10,000m and marathon runners will run up to 25 with a much shorter recovery.Below, we list suggested speeds for your efforts according to your best 10K time of the last 12 months, with the equivalent 400m time

marathon champion Steve Moneghetti, who can claim to be the world&146;s most consistent marathoner (from 1986, when he won a Commonwealth bronze, until 2000, when he was 10th in the Olympics), has a stock session of 8 x 400m with a 200m fast float. Break

then should you try adding extra runs on other days – and never double up on more than four days a week. And remember, back off if your pace drops or you start to feel unduly tired or sore.—Steve Smythe, RW Race Services Editor, runner for 30 years

UAN: 173 Article type:--What’s the most important session of the week? If you’re a marathoner, it’s your long run. For anyone looking to improve at any lesser distance, though, it’s the speed session that yields the greatest results – and even