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
needs hurdling during the marathon, Barry’s your man – he was once a top steeplechaser. Now prefering races much longer than 3000m, Barry is another Dulwich runner who’s helped us out many a time. 9:00 is his London 2005 pace.Neil Tillott London 2004
to go. He won, clocking a British and European indoor 5000m record of 13:10.60 in the process. Plan aheadAccording to Farah, it was his adherence to a pacing plan that put him in a position to make history: "We had a plan going into the race. We wanted
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
group to take over 10 minutes to cross the start line. That's when the pace leader's will start their watches, so the target of 2:15 is from start line to finish line. They'll aim to run at around 9:30 miling. Your trusty pace leaders will be
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:2846 6:50 7:48 9:3947 6:58 7:58 9:5148 7:07 8:07 10:0249 7:15 8:16 10:1450 7:24 8:26 10:2551 7:32 8:35 10:3652 7:41 8:45 10:4853 7:49 8:54 10:5954 7:57 9:04 11:1055 8:06 9:13 11:2156 8:14 9:22 11:3257 8:22 9:32 11:4358 8:31 9:41 11:5459 8:39 9:50 12:0560
PB potential. Pace groups at 7-, 8-, 9-, 10- and 11-minute miling. Enter now March 2010 Sunday 14 adidas Flora London Half-Marathon The Virgin London Marathon's official half-marathon - at the Silverstone Grand Prix Motor Racing
pace, depending on the distance of the speedwork reps (85-95% WHR). Try to hit your 5K pace for reps measuring up to 400m, and your 10K pace for reps between 800m and 1M in length.Fartlek – an easy pace, with fast bursts as you wish (70-85+% WHR
Timex Ironman Global Trainer, £299The GPS provides constant data on how fast you're going, making it easy to run an even pace. (timex.co.uk)
