for 90 minutes at eight-minute-mile pace."   Mon Tue Wed Thu Fri Sat Sun Week 1 (w/c July 21) Rest 10 mins warm-up, then 3 x 1M at 10K pace (10:00) with 3-min recoveries, then 10 mins cool-down 55 mins easy (11:00) 40 mins, including 20

:00)" means "Run for 90 minutes at eight-minute-mile pace."   Mon Tue Wed Thu Fri Sat Sun Week 1 (w/c July 21) Rest 10 mins warm-up, then two faster 10-min efforts with 3-min jog recoveries, then 10 mins cool-down Rest 40 mins, including

:00)" means "Run for 90 minutes at eight-minute-mile pace."   Mon Tue Wed Thu Fri Sat Sun Week 1 (w/c July 21) 30 mins easy or rest 10 mins warm-up, then 3 x 1M at 10K pace (6:00 - 6:15) with 3-min recoveries, then 10 mins cool-down 55

:00)" means "Run for 90 minutes at eight-minute-mile pace."   Mon Tue Wed Thu Fri Sat Sun Week 1 (w/c July 21) Rest 10 mins warm-up, then 3 x 1M at 10K pace (7:45-8:00) with 3-min recoveries, then 10 mins cool-down 55 mins easy 40 mins

mins slow (8:00)" means "Run for 90 minutes at eight-minute-mile pace."   Mon Tue Wed Thu Fri Sat Sun Week 1 (w/c July 21) 30 mins easy or rest 10 mins warm-up, then 3 x 1M at 10K pace (6:30 - 7:00) with 3-min recoveries, then 10 mins

-10 repetitions at their race pace, while top 10,000m and marathon runners will run up to 25 with a much shorter recovery.Below, we list suggested speeds for your efforts according to your best 10K time of the last 12 months, with the equivalent 400m time

pace – not sprinting). Then start the speedwork gently, concentrating on running with a relaxed body. The idea is to go faster than normal – not to sprint or to run so hard that you can never face a speed session again. Begin with long recoveries

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

session: Repetition 400m 800m 1200m 1600m 1200m 800m 400mPace Mile pace 5K pace 10K pace 10M pace 5M pace 3K pace 1000m paceRecovery 100m 200m 300m 400m 300m 200mBest 10K (/400m)              35 (84.0) 72 2:40 4:12 5:40 4:06 2:30 7040 (96.0) 83 3:03 4

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords: uan106--The half-marathon is Britain’s most popular race distance, usually representing around 10 of the top 20 races in Runner’s World’s Races of the Year. The event requires a