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

mins easy 40 mins, with the middle 20 run quicker than half-marathon pace (6:30) 30 mins easy or rest 40 mins, including 25 mins of hills or fartlek 90 mins slow (8:00) or 10K race Week 2 (w/c July 28) 30 mins easy or rest 10 mins warm-up, then 6

then should you try adding extra runs on other days – and never double up on more than four days a week. And remember, back off if your pace drops or you start to feel unduly tired or sore.—Steve Smythe, RW Race Services Editor, runner for 30 years

UAN: 169 Article type:-->One lap of a standard athletics track, 400m efforts make a simple stock session for shorter-distance racing, but are also a good work-out for anyone looking to improve their pure speed. 1500m specialists will probably run 8

UAN: 171 Article type:-->200m RepetitionsThis is a good work-out to do the week before an important race. Distance runners should keep the recovery very short: 20-60 seconds should suffice. Assuming you can run your 200m repetitions inside 40

-up, then 12 x 400m at 5K pace (6:30) with 1-min recoveries, then 10 mins cool-down 65 mins easy 40 mins, including middle 10 at half-marathon pace (7:15) 30 mins easy or rest Rest Newark Half-MarathonWeek 4 (w/c Aug 11) Rest 30 mins easy Summer league race

recovery between), then 10 mins cool-down 70 mins easy 60 mins brisk (8:00-8:30) Rest 2 hours slow (9:00 - 10:00) RestWeek 5 (w/c Aug 18) Rest 10 mins warm-up, then 3 x 2K at 10K race pace (7:45 - 8:00) with 2-min recoveries, then 10 mins cool-down 60

fitness and race performances. Speedwork is not for you if you’re a total beginner. But once you’ve progressed to running 30-40 minutes or more, three or four times a week, you’re ready to start easing into it in the form of gentle fartlek (short, slightly

mins easy or rest 2 hours slow (11:00 - 12:00) Week 5 (w/c Aug 18) Rest 10 mins warm-up, then 3 x 2K at 10K race pace (10:00) with 2 minute recoveries, then 10 mins cool-down 60 mins easy 45 mins easy Rest 20 mins easy or rest 90 minutes at half

(approx 9:00) Rest Rest 10K race Week 8 (w/c Sep 8) Rest 10 mins warm-up, then 8 x 600m at 5K pace (in approx 3:00) with 2-min recoveries, then 10 mins cool-down Rest 50 mins out-and- back run. Out at 11:00 pace (approx 27 mins), back in half