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
slowly as the race is less than 15 minutes long." So how do you get it right? Surprisingly, it might be best to err on the side of aggression. A recent study by the University of New Hampshire, USA found that runners who cover the first mile six per cent
. Marathon pace for a 3:45 marathon is an 8:35-minute mile so yes, 8:30 is too fast. Aim to run your long runs slower than your marathon race pace and then add in some sections at race pace ( for example, three x 15 minute bursts or a 60-minute stretch) when
S = Math.round((paceM-parseInt(paceM))*60);paceM = parseInt(paceM);if(paceSStandfirst: 16-week sub-3 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:uan127-->If you regularly run more than 20 miles a week and want to inject some pace into your next 10K
training so you peak in time for a race. What, when and why?Until the Soviet sports scientists got on board, athletes trained at the same intensity all year round. As well as being deeply boring, the constant pressure and physiological demand on the body
eight and 10 miles, two speed or strength sessions and one run of three to five miles. You should be resting at least two days in the week. For people following faster schedules who previously ran six or seven days a week, keep to a maximum of five
on tired legs at the minute. On race day, you'll be well rested so your marathon pace should feel closer to a 6. My tip would be to write your 5K splits on your arm - beware, Miles 2 and 3 are slightly downhill but if you hit the Cutty Sark on time, you
, think about how far you run in a typical training session and how long it takes you to do so. Dividing 'time taken' by 'distance covered' will give you some idea of your average pace. You can then use this figure to set realistic racing goals and make a
.As opposed to those who beat themselves up in the early stages, only to find themselves walking the last eight miles, we will integrate scheduled walk breaks into our training and into our race. At the Flora London Marathon, we figure that the Get you
on Saturday and running ten miles on Sunday, as it's a more important session. An easy ten miles shouldn't be much of a problem.Q. How do you determine what marathon pace will be? Do you look at race times during training, paces during long runs, or miles run
