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Session Two: 40 minutes 
By Martha Schinlder on 24/11/2003 17:34:02
Session Two: 40 minutes workout
Plan A Jump on the treadmill for a 30-minute hill pyramid (five-minute warm-up, 20 minutes of increasing inclines and 10 minutes of decreasing gradients). Then do one or two sets (about 10 minutes) of the following exercises:Assisted Pullups With a
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After Your Marathon: Ready For Anything!
By Bruce Tulloh on 26/04/2005 10:20:13
Now your marathon is out of the way, you might be ready to burn your shorts and bury your shoes. Don't! Now is the perfect time to build on what you've done
, you obviously need to use the track for your speed sessions. Substitute a pyramid session (800-1000-1200-1000-800m) at 10K pace or faster for the routine on Day 2. Your PBs await...
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Speedwork For Every Runner
By Runner's World on 01/06/2002 16:40:18
Whether you're a beginner or a old hand, we have speed sessions tailored just for you
.7. Pyramid sessions: so called because you start with a short distance, gradually increase, and then come back down again. These, as well as the following two sessions – are ideal if you’re planning a few track races. For example, start at 120m, add
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24 Shortcuts To Your New PB
By Matthew Ray on 25/11/2009 17:13:40
We asked the experts for the 24 best ways to transform your race performance - and push your personal best into new territory
before the race so that you can get it right on the day." Mick Woods, GB athlete coachRun off-road pyramids "Beating your PB requires pure leg speed as well as endurance. You use more muscles running off-road, which teaches your body how to deal
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The Making Of A Healthy Diet
By Liz Applegate on 28/09/2005 17:01:03
Fuel your performance with these five healthy eating plans
they’re loaded with calories. That’s why the concept of "discretionary" calories was introduced in the new dietary guidelines. If you log on to www.mypyramid.gov and link to your personalised pyramid eating plan based on your age, gender, and activity
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Top Lunchtime Sessions
By Nick Morgan on 07/02/2008 11:07:23
Fed up with training in the dark? Here are some speedy workouts that you can squeeze into your lunch break
30 seconds of squat jumps 30 seconds of lunges 4x30m sprint flat-out Lunchtime Session Three - Pace yourself perfectlyThis pyramid session, recommended by UK Athletics’ endurance coach Bud Baldaro, offers two-fold benefits: it provides
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RW's 8-Week 10K Schedule, 5 Days Per Week
By Sean Fishpool and Bud Baldaro on 06/05/2000 11:32:23
It does what it says in the title...
8M easyWeek 5 Rest 2-2.5M warm-up, then 10-12 x 400m or 80-90 secs, with 400m or 2-3 min recoveries, then 2.5M cool-down Rest OR slow run 40-45 mins, inc hills Rest Pyramid session: 1K, 2K, 3K at slower than 10K pace, with half-length recoveries
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Hard works
By Steve Smythe on 01/06/2002 17:04:06
The definitive serious speedwork article - packed with examples
Mile RepetitonsPyramids and Mixed SessionsOther sessionsThey're all based around your 10K pace, and they're all full of examples and variations. Group RunningMany clubs have track nights on Tuesdays and Thursdays and many will allow you to join in even if you aren
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Session Three: 60 minutes
By Martha Schindler on 24/11/2003 17:45:02
Session Three: 60 minutes workout
Plan A Spend 40 minutes on the treadmill (five minute warm-up, 25 minutes going up the hill pyramid and 10 minutes going down). Then do three sets of 10 to 15 repetitions of the following moves, which use rubber or elastic band, a weighted ball
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Hard Training - With Mike Gratton
By Runner's World on 06/06/2004 14:24:12
See how former London Marathon winner Mike Gratton advises a cluster of RW members about moving their training to the next level
’t get my legs to go fast enough in speed work • Should I squeeze in some more speed work? • How long should my longest run be? • Threshold runs - how fast?• Pyramids/mixed-distance speedwork• How often would you include a 'long run' in your training
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