.Everyone knows that the way to race faster is simple: run some of your training miles faster than your normal steady pace. But exactly how much faster? For how long? And how often? Is there a magic formula for all this? Well, actually there is.The Big Picture
. In this programme, youll be doing your longer, stamina-building repetitions at 5-mile race pace, your medium-length repetitions at 5K race pace, and your shorter, speed-enhancing repetitions at one-mile race pace. The schedules below are coded based on 18-minute
in bold text. If there is no coding, the session should be self-explanatory. (Note: the 5-mile race you run in Week Four and the 5K race in Week Eight will become the basis for the subsequent 5-mile and 5K-pace repetitions.) WEEK ONE Mon 2 - 4M Tue 3
