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Q+A: I only have one pace. How can I speed up?
By Steve Smythe on 09/09/2002 17:45:51
Our experts answer real-life questions
speed over the distances you like to race. You will also increase your anaerobic, or lactate, threshold, which will allow you to hold your new found faster pace for longer.Steve Smythe, RW Race Services Editor, coach and a runner for 30 years
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Strong and Long
By Sean Fishpool and Steve Smythe on 06/05/2002 09:31:12
4 surefire stride-improvers for mile racing
Standfirst: 4 surefire stride-improvers for mile racingAuthor: Sean Fishpool and Steve SmythePics:Issue date: aug01 /mile panelKeywords:uan59-->Theres more to running than running, as any tuned-in coach will tell you. Thats especially the case
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RW's Definitive Serious Speedwork: Pyramids etc
By Steve Smythe on 01/06/2000 17:04:06
Up and down, and round and round
UAN: 172 Article type:-->An entertaining way to train at a variable pace is to run a pyramid session, so called because the distances go up to a peak and then come back down. Try the following, doing all the reps from left to right to make a single
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Bupa GNR Schedule: Tracy (2:15)
By Steve Smythe on 21/07/2008 14:15:47
Tracy's personalised 2:15 half-marathon schedule
Goal: 2:15 View Tracy's Profile | Tracy's Training Thread Here's what lies in store for Tracy over the course of her 2:15 Bupa Great North Run campaign...Pace indications are given in brackets. For example "90 mins slow (8:00)" means "Run
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Bupa GNR Schedule: Sue (1:45)
By Steve Smythe on 21/07/2008 14:07:25
Sue's personalised 1:45 half-marathon schedule
Goal: 1:45 Current PB: 1:48 View Sue's Profile | Sue's Training Thread Here's what lies in store for Sue over the course of her 1:45 Bupa Great North Run campaign... Pace indications are given in brackets. For example "90 mins slow (8
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Bupa GNR Schedule: Jason (1:25)
By Steve Smythe on 21/07/2008 13:52:45
Jason's personalised 1:25 half-marathon schedule
Goal: 1:25 Current PB: 1:26:23 Jason's Profile | Jason's Training Thread Here's what lies in store for Jason over the course of his 1:25 Bupa Great North Run campaign...Pace indications are given in brackets. For example "90 mins slow (8
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Bupa GNR Schedule: Catherine (1:35)
By Steve Smythe on 21/07/2008 14:04:31
Catherine's personalised 1:35 half-marathon schedule
Goal: 1:35 Current PB: 1:36:59 View Catherine's Profile | Catherine's Training Thread Here's what lies in store for Catherine over the course of her 1:35 Bupa Great North Run campaign...Pace indications are given in brackets. For example "90
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Bupa GNR Schedule: Bryan (2:00)
By Steve Smythe on 21/07/2008 14:28:27
Bryan's personalised 2:00 half-marathon schedule
Goal: 2:00 Current PB: 2:05 View Bryan's Profile | Bryan's Training Thread Here's what lies in store for Bryan over the course of his 2:00 Bupa Great North Run campaign...Pace indications are given in brackets. For example "90 mins slow (8
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RW's Definitive Serious Speedwork: Other Sessions
By Steve Smythe on 01/06/2000 17:04:06
From 200s to time trials
of the repetitions should be adjusted accordingly. To build a fraction more stamina, try 1000m repetitions with the same speed and recoveries as for the 800s. Standard Strength Speed 5K pace 10K pace Mile-3K paceRepetition 6 x 800m 8 x 800m 4 x 800m Recovery 400m
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RW's Definitive Serious Speedwork: 400m Sessions
By Steve Smythe on 01/06/2000 16:59:24
The very best one-lap sessions
-10 repetitions at their race pace, while top 10,000m and marathon runners will run up to 25 with a much shorter recovery.Below, we list suggested speeds for your efforts according to your best 10K time of the last 12 months, with the equivalent 400m time
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