to the marathon. Tempo sessions generallyfall into one of two categories: steady runs of 2 to 6 miles; or long intervalswith short recoveries. Here's an example of the latter: 4 x 1 mileat tempo run pace with 2 minutes of recovery jogging between efforts

of paces to choose from as a faster runner. If the slowest anyone can run is say 12-minute miles, a runner who runs a 5K at 10-minute-mile pace won't have the same range of options as someone who can run five-minute miles (since they can run at any speed

The RW Pace Team was out in force at the Race Your Pace Half-Marathon on February 20.Congratulations to everyone who took part in the race and made it such a memorable day. Click through our photo gallery to catch up with all the action

before a 10K, half-marathon, or marathon. The pace in these longer races will seem slow and easy by comparison.Goal: 5K for fun and fitnessHow often: Sixteen to 20 times per year.Why: If you hate speedwork, run a 5K every other week or so. It will help

quicker pace for 15-20 minutes before relaxing and finishing the run at a slower pace. And remember, the ‘tempo’ part of the run doesn’t need to be done flat out. Aim for your half-marathon pace, around 80 to 85 per cent of your working heart rate.If you

marathons. In 2002, Rosa had Tergat turn virtually every effort into a progression run, accelerating until he was running as hard as he could over the final mile. The result was a world record of 2:04:55 at the 2003 Berlin Marathon.McMillan found that making

slow steps followed by 20-20, 30-30, and so on up to 60-60, then reverse it back down to 10-10 – or even go straight through to 100-100. "Depending on your fitness, you can adjust the speed of the fast and slow portions, or both," says Daniels.4 Rest

range given, then gradually increase the speed of each repeat. WEEK SESSION SIX-MINUTE MILER SEVEN-MINUTE MILER EIGHT-MINUTE MILER A (1, 3, 5) 6 to 8 x 400 metres with 200-metre recovery jog 1:30>1:25 1:44>1:39 2:00>1:54

that will help you slow down on your easy days:1. When you head out, imagine you’re doing a two-hour run. That’s the pace you should be aiming for. If you don’t think you could keep the pace for two hours, you’re going too fast.2. Learn to monitor your breathing

Q How do speed sessions benefit me? I’ve tried things like 400m repetitions at 5K pace, but as I never seem to be out of breath at the end of the session, surely they’re not doing me any good?A Many people think that they only need to do interval