Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan104--Target times: 1:20 to 1:29 (race pace: sub-6:52 per mile). You should be capable of either a sub-40 10K, sub-1:07 10-miler or a sub-3:15 marathon. Training will be six days a

, in which a group of runners added only one thing to their usual training: a weekly, 20-minute continuous run completed at a pace which was about 10-12 seconds per mile slower than 10K race speed. In just a little over three months, these 20-minute sessions

is the sort of pace that you use for a tempo run of 20-25 minutes, preceded by a warm-up and followed by a cool-down. You can also split the work into reps, common examples being 4-6 x 1 mile with a couple of minutes’ recovery. The intensity will not be far

monitor comes in.Speed is often used to regulate threshold sessions, typically at between 10K and 10-mile pace. However, this can be hard to judge, especially when the terrain and/or environmental conditions vary from one session to the next. What’s more

one. Some runners are afraid ever to slow down and allow their bodies to recover from a hard session, long run or race. They push the pace on every run. Many coaches list this as the most common training mistake they see. Why? Because runners assume

to a breakaway attempt, mixing up pace and distance in the same workout teaches you to recover from a too-fast start, hold your speed when you're fatigued, and kick up your pace in the final 400m.Perhaps best of all for the time-pressed runner, doubling

, depending on your pace. All easy running is handled by slow-twitch muscle fibres - no surprise there. As running intensity increases, more slow-twitch fibres are recruited. Once you're running at a moderate intensity, fast-twitch type IIa fibres join

does, according to Shah.Here's how Run at one minute slower than 10K pace up a quarter-mile-long hill run halfway up the hill then back down at this pace. Repeat twice. Run to the top and down three times. Warm up for six minutes and cool down for four

to see how your fitness is progressing. We have suggested target half-marathon times for each pace group, but if you can comfortably go quicker, do.If you ran well within the suggested time: You clearly have the basic speed endurance. While this may

time on your feet is more important than the pace you’re running, but if by Week 10 you are still struggling to get near the suggested pace, you might have to ease back on your anticipated marathon target and aim for a more realistic time.If you