) Using the time from your first 50 metres, add 10 seconds to work out your starting pace (this is level 5). 3) Each two seconds of going faster adds one level of effort to your RPE.4) You can use this starting pace as an easy to medium intensity to begin

and inspiring lyrics blended together over a mildly variable tempo flow, with most tracks falling into the 120-135 beats per minute (bpm) range – well-matched to your heart rate during the steady state pace of a long run.It’s a continuous mix, but the song

and running closer to 35 miles a week. The key here is to get used to good-quality sessions, particularly repetition runs, where you are running fast (at about 10K pace) for several minutes at a stretch.Slightly less strenuous are the ‘zapping’ sessions, which

that involves a job and a family.The main ingredients of the programme are repetition and interval running, but with an emphasis on continuous, fast-paced runs to build up your speed endurance. Thus, much of your steady running should be at around threshold pace

:12) 7:00 7:05-7:12 6:4550 (8:00) 7:40 7:50-8:00 7:3055 (8:48) 8:30 8:40-8:48 8:1560 (9:36) 9:20 9:25-9:36 9:0065 (10:24) 10:10 10:15-10:25 9:45Variation 1:Jog bends/stride straights. The total time per repetition should equal your 10K pace

pace. But if you get that far, you’ll discover that the 1001 is a practical option for runners who want more protection than excitement from their racing shoes. With a thick forefoot and the N-ergy cartridge in the rearfoot, it’s best suited to heavier

Sri Chinmoy Marathon: Sunday, September 15WHY RUN IT?A friendly marathon run on park roads and footpaths. The race’s flatness just about compensates for the tedium of 26 laps, though all runners have a lap counter and it’s ideal for pacing. Note: We

be helpful for you to do much of your training with a heart rate monitor in order to familiarise yourself with the pace and heart-rate zones for the five different levels of effort we’ve used in our London Marathon training schedules (easy, slow, steady

. You can then click on the photos to see a full-sized version. (The index pages are about 300K; the full-sized photos are roughly 200K each.)Here they are...Page 1 - Faster (from around 8-minute/miling) Page 2 - Mid-pace Page 3 - Slightly slower Page 4

and cooling down. Add an interval every other week until you're up to speed.Pace CalculatorYou need to know your 5K and 10K race paces to do many of the workouts on the following pages. To gauge them, run one mile fast at an even pace. Note the time. To get