for that. Energy gels every five miles helped in training and racing, but there were no real secrets to what I was doing, except for hard work.Kevin Wood, 43. Youth justice manager, Greenwich, London. 2:59:27, London 1999How I Beat... 4:00Im not a fast
The Workout On road or the track, run a fast 1km interval at 10K pace, rest for 90 seconds, then run a 2km interval at half-marathon pace. Rest for 90 seconds, and repeat the set twice. "This is a hard session, but is excellent for speed endurance," says
an hour (eight and a half minute miling), you should be able to ride at between 10.5 and 17.5mph. But while bike miles burn less energy, you will be able to train for longer periods and repeat the mileage without the associated leg tiredness that running
point, press the store button on your HRM (or tell your partner your rate)Speed increase should be about 2-3 seconds per 200m (or 0.5km/h on a treadmill)Keep going until you cant increase your paceJog gently afterwards to cool down graduallyPlot your
would be wiped out by the elation of achieving my goal. So I just kept going. It was tough and by Mile 20 or 21, I just wanted to drop back and let John go. Luckily I'm stubborn and just thought that as I'd come this far at 10:00-mile speed, I shouldn
on next. Weeks 14 - 15Kim says: I am in ‘panic-just-want-to-get-to-the-start’ mode now. I had planned my 20 mile long run, but at 18.5 miles it turned out to be my worst run of the year. I walked loads, hated every minute and felt sick. I'm forgetting
Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan101-->Target times: 2:00 to 2:14 (race pace: sub-10:18 per mile). You should be capable of either a sub-60 10K, a sub-1:30 10-miler or a sub-5:00 marathon. Training will be four
the shortest cool-down that does the proper job (10-15min) rather than doing a long cool-down for the sake of a few more easy miles. However (remembering the earlier "if"), the only time I'd be concerned enough about retaining activation patterns to even
PB'sIronman - 10.30.30 Marathon - 3:28Half-Marathon - 1:28See my RW profileMy handy links • Mike's Amazing Cakes• RW's Q+As page -->About meSport Billy - enjoy snowboarding, golf and triathlon. Theharder the better, 'you must be mad !' comments make me even
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
