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
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
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
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
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
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
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
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
-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
: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
