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BIG Speedwork Index
By Runner's World on 09/06/2009 16:48:33
Take the 'work' out of speedwork with this one-stop shop for fitting in the fast stuff, crammed with the pick of our expert advice and information
.Hard Works The definitive serious speedwork article - packed with handy examples:400m RepetitionsMile RepetitonsPyramids and Mixed SessionsOther sessions Q+AsOther runners have been there before, and they've probably faced the same hurdles as you too
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Drill Seeker: Legs
By Rick Kiddle on 28/04/2011 10:54:10
Adding drills will iron out technique problems and add variety to your pool sessions
for the bike.Do this as a pyramid drill: 25m, 50m, 75m, 100m working hard with 10 seconds' rest between.
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Hard Training Q&As: Marathoning
By Runner's World on 23/06/2004 17:25:10
From the forum: former London Marathon winner Mike Gratton on dedicated training
’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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10K Problem - 10K Solution
By Sean Fishpool and Bud Baldaro on 06/05/2002 12:01:56
But I've never raced that far; but I hate speedwork; and more
endurance’ – a combination of both. If you’re an experienced runner, try this session for size: Run a pyramid session of 400, 800, 1200, 1600m at or slightly below 10K pace, but don’t jog your three-minute recoveries – do them at around half-marathon pace
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Hard Training Q&As: Nutrition
By Runner's World on 23/06/2004 17:42:38
From the forum: former London Marathon winner Mike Gratton on dedicated training
’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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Hard Training Q&As: Misc
By Runner's World on 23/06/2004 17:47:59
From the forum: former London Marathon winner Mike Gratton on dedicated training
’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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Go The Distance
By Hugh Jones on 05/08/2002 17:03:17
5K road race or 30-mile fell run? Here's the lowdown on every race type
and concoct a sequence of reps that fits this workload: for example, 4 x 4 minutes, 7 x 2 minutes, or a pyramid session of 2, 3, 4, 3, 2 minutes.In a session like this you will need to concentrate fully on what you're doing for up to 25 minutes, but more than
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Classic Speedwork
By Bruce Tulloh on 01/06/2002 16:51:16
Serious speed for serious runners - here are the foundations
lift, which gives a long stride. All the running is done at 95-100 per cent effort, with long recoveries. Try the following sessions:‘Pyramid’ sessions, starting with 150m and moving up to 170m, 190m, 200m and down again, with a walk-back recovery of 90
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Best Lunchtime Sessions
By on 19/11/2009 10:05:13
Can you turn your one-hour lunch break into an effective training session? The answer is yes, but it requires a little planning
stroke to help develop bilateral breathing – breathing on both sides) 12 x 25m, done as a 25m drill with a 10-second rest followed by 25m full stroke and a 10-second rest Main-set pyramid (all with 20-30-second recovery) 8 x 25m, 4 x 50m, 2 x 100m, 1 x
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Cycle Computers on Test
By on 19/11/2009 11:35:40
A cycle computer can tell you exactly how well you're doing, ensuring your training stays fresh and you reap the benefits of every session
computer and ride the first 10 minutes hard, but not flat out. Note your average speed for the first 10 minutes and try not to let your average speed drop below this for the next 50 minutes. Warm down for 10 minutes.Speed pyramidThis higher intensity
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