pace – not sprinting). Then start the speedwork gently, concentrating on running with a relaxed body. The idea is to go faster than normal – not to sprint or to run so hard that you can never face a speed session again. Begin with long recoveries
that target for another a year or so.—Steve Smythe, RW Race Services Editor, coach and runner for 32 years
, and four of the five fastest in history.The Briton started fast, possibly too fast (2:13 pace over the initial miles), as she decided to run as she felt rather than to a pre-conceived plan. Defending champion Margraet Okayo and Susan Chepkemei, who gave
then should you try adding extra runs on other days and never double up on more than four days a week. And remember, back off if your pace drops or you start to feel unduly tired or sore.Steve Smythe, RW Race Services Editor, runner for 30 years
the second-fastest marathon runner ever when he paced Paul Tergat to a world record of 2:04:55 in Berlin last year and finished just a second behind. Sadly, Abera pulled up before London's six-mile mark with an achilles injury, but there were still 18 runners
Standfirst: 4-day-a-week mile schedulesAuthor: Sean Fishpool and Steve SmythePics:Issue date: aug01 /panelKeywords:uan65-->4 days a week MON TUE WED THU FRI SAT SUNWEEK 1 Rest 3M inc 5 x 100m strides, each faster than the last, to faster
Standfirst: 6- to 7-days-a-week mile schedulesAuthor: Sean Fishpool and Steve SmythePics:Issue date: aug01 /panelKeywords:uan63-->6/7 days a week MON TUE WED THU FRI SAT SUNWEEK 1 30-40 mins slow 3 x 800m at mile pace with 3-min recoveries
Standfirst: 4- to 6-days-a-week mile schedulesAuthor: Sean Fishpool and Steve SmythePics:Issue date: aug01 /panelKeywords:uan64-->4-6 days/week MON TUE WED THU FRI SAT SUNWEEK 1 Rest or 25-35 mins slow 10 x 100m strides around mile pace, on grass
Standfirst: Author: Sean Fishpool and Steve SmythePics:Issue date: aug01 /mile panelKeywords:**add link to US translators?uan66-->Its useful to have a realistic target for your mile, because much of your speedwork will be paced in relation to it
, a treadmill is the best indoor running option for most runners (well, it beats running on the spot in your living room). Most treadmills have monitors that display incline, pace, heart rate, calories burned and other data. The hardness of the running
