session to improve your running pace. From March until the end of May, work on speed and take part in races of three to six miles (5K-10K). Start your marathon training at the beginning of June, at a time when you have long evenings and can put in one long
to do themselves justice by substituting one easy run for a rest day and running closer to 35 miles a week. The key here is to get used to good-quality sessions, particularly repetition runs, where you are running fast (at about 10K pace) for several
10 miles more than usual. Your good sessions should include things like 5-6 x 1 mile, or 3 x 3K. To estimate your time, you should be able to go through the first 10K just a minute slower than your usual 10K performance, which would give you 98
Standfirst: 10-mile race brings out all the attributes of the distance runner. Follow our training programme and you could be hitting your target time in eight weeksAuthor: Bruce TullohPics:Issue date: nov98Keywords:uan95-->Because running a good 10
enable you to try a 10K race. In the autumn you might move over to more indoor and less outdoor work, and in the winter you might reduce the exercise load to one run, one swim and one gym session. There are endless permutations, but I advise that you do
mileage and work in two speed sessions a week. This applies whether your goal is the 10K or the half-marathon; the only difference should be the type of speedwork you do. Here's an example of what you should be doing for the road:Day 1 5 miles briskDay 2
Standfirst: Author: Bruce TullohPics:Issue date: racing secrets bookletKeywords:-->This time range takes you up to a regular 40 miles a week, though many runners would still be able to do themselves justice by substituting one easy run for a rest
January is only likely to make you stale. Instead, use December to concentrate on your speed and strength. Cross-country racing is classic preparation, as are hillwork and speed sessions of varying lengths. If you dont do at least two weekly quality
Standfirst: Author: Bruce TullohPics:Issue date: racing secrets bookletKeywords:uan99-->This band covers beginners and those who have been over the distance once before, in around two hours, and would now like to try for something a little faster
or hill training, and one where they are running a fast three or four miles in the middle of the run. What is the key session for a runner wanting to beat 40 minutes?Tulloh: Long repetition runs, over 1000-2000m, at faster than race pace
