; 4-6 x 60m strides OR 4-6 x 10-sec hill sprints    Session 3: 5K or 10K raceWeek 7Session 1: 1-2 miles easy; 4-6 x 60m strides; 3-5 x 600m at CMP with 600m jog/walk; 1-2 miles easy    Session 2: 20-30 mins at tempo pace; 2-4 x 200m CMP with 200m jog

at marathon pace, 1M at 10K pace. Total time should be 4-5 mins longer than target race time.Key session for half-marathon races: 13 miles with 2M at marathon pace, 3M at half-marathon pace, 1M at marathon pace, 1M at 10M pace, 1M at marathon pace, 2M at half

-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

consistent, you can easily predict your expected 10-mile race pace. It should be about 12-15 seconds per mile slower than your 10K speed, provided the terrain, wind and temperature on the course are similar to conditions you encountered in your 10Ks.3. If you

than 5K race pace. Then, after three to five minutes of easy jog recovery, run one mile at your 5K race pace (this would be about 5:15 to 5:20 based on your PB of 16:32). Jog 800 metres to recover, then run 800 metres at slightly faster than 5K race

One 6 x 800m at APPM, with 2 to 3-minute recoveries.Session Two 3 x 1 mile at 15 seconds per mile slower than APPM, with 3-minute recoveries.If you are starting from a low base of endurance, you should also consider increasing the length of your long

stretching and a few strides, then pick the session that corresponds with your weekend race.5KThis one is called a fast-finish mile. Run one mile with the first half at 10K race pace and the second half 16-20 seconds faster. Recover with six to eight minutes

training. The six sessions that I would include are:10M steady.6M, with the first mile at race pace, the next four-and-a-half a little slower, and the last half-mile faster than race pace.8M steady.A repetition session of 6 x 1200m on road or grass, with 90-120

at the London Marathon (2:46, 2:43, 2:46, 2:43 [his quickest in last 20 years] and 2:47). Over the years, he estimates he's run about 2,000 races.Read the whole forum debateQ. Most marathon schedules are based on past performances but my opinion is that you

-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