-mile schedules in this section. The first set has a preparation phase and a main training phase.Set 1Sub-60-minuteSub-70-minuteSub-80-minuteSet 2The second set are classic 8-week schedules. You can click directly on to them, or go to their own

-minute runs followed by three-minute recoveries.Pace B is your 5K pace, about three seconds a lap (10-15 seconds a mile) faster than Pace A. Recovery time should equal running time.Pace C is your mile or 1500m pace, about three seconds a lap faster than Pace B

as weeks 8 and 9.The training has been set out at three levels, based on target times at around 80 minutes, 70 minutes and sub-60 minutes for the 10 miles. If you’re slower than 80 minutes, you can still follow the Band 1 schedules, but at your own pace

up, 14 x 400m at 5K pace, with 60 sec recoveriesWed 6 miles easyThu 2 miles easy, 20 + 10 mins THR, 2 miles easyFri Rest OR 25 mins jogSat 3 x 2 miles at 10K paceSun 12-13 miles steadyTOTAL: 52-55 milesWeek SevenMon 6 miles easy, off-roadTue 8

As last week, but increase to 8 x 1 min fastDay 3 15 mins easy, 10 mins THR, then 10 mins steadySat 20 mins easy, plus 6 x 100m stridesSun Race, 5/6 miles – not too seriouslyTOTAL: 30 miles approxWeek ThreeDay 1 30 mins easyDay 2 As week 1, but 5 x

miles steady paceWed Warm up, then 3-4 x 1 mile at 10K pace, with 3 min recoveriesThu 6-7 miles easyFri RestSat 10 mins easy, then 20 + 10 mins THR, with 3 min recoveriesSun 10-12 miles easyTOTAL: 45 miles approxWeek SevenMon 2 miles easy, 2 miles

WEEK 4 Rest 4M inc 200m at mile pace, then 200m jog; then 1000m at mile pace; then 400m jog; then 400m at faster than mile pace Rest 3M inc 6 x 100m strides, 1 at 10K pace, 1 at 5K pace, 1 at 3K pace, 1 at mile pace, 1 at 800m pace, 1 at 400m pace Rest 25

Standfirst: 4- to 6-days-a-week mile schedulesAuthor: Sean Fishpool and Steve SmythePics:Issue date: aug01 /panelKeywords:uan64-->4-6 days/week   MON TUE WED THU FRI SAT SUNWEEK 1 Rest or 25-35 mins slow 10 x 100m strides around mile pace, on grass

WEEK 3 30-40 mins slow 8x400m at mile pace with 2-min recoveries then 10 mins easy jog; then 4 x 200m with 1-min recoveries with 100m at mile pace, 100m flat out. 30-40 mins slow 2 x 2K at 5K pace with 3-min recovery then 10 mins easy jog; then 6 x 150m

-level schedules he recalled the story of Graham Williamson, one of the athletes he coached in the mid-1980s. Williamson had been injured and was avoiding speedwork until the three weeks before a big mile race. Even then he only did a total of four sessions