sessions every two to four weeks. Generally, these workouts are done at 3,000m pace (eight to 12 seconds per mile faster than 5K race pace). The pace is fast, so don't make these your first repeats of the season. Classic Six to eight lots of three minutes
York in 1982 has had great success with this type of training.These 1000m repetitions are run at lactate-threshold pace, but with only 60 seconds of recovery between them. Thats enough time to stop, shake your legs out, take a few deep breaths
to a tempo run)4 x 5 minutes hard (but not all-out) with three-minute recoveries3 x 10 minutes at a comfortable to hard effort with five-minute recoveries30 seconds hard, 30 seconds easy for 30 minutes8 x 2 minutes all-out with three-minute recoveries
seconds per mile slower than your 10K pace.2 Long intervals Warm up, then run four x one mile at 5K pace with three-four minute recovery jogs between. 3 Hill repeats Warm up, then run two sets of six-eight x 150m hill repeats. Sprint up, walk back down.4
if you race for fun, in order to ensure adequate recovery. For the same reason, the longer the distance the less you should race.Heres a schedule for speedsters and fun runners for the four classic distances:Goal: Marathon for speedHow often: Once
-minute time trial. Your vVO2max would be 200m per minute (1200m divided by six minutes). Your 30-30 work-out would then be to run 100m in 30 seconds (100 per cent vVO2max), followed by running 50m in 30 seconds (50 per cent vVO2max) for recovery. Repeat
training and racing.Thursday: 2 x 800m at goal race pace, with equal time jog recovery between The goal is to run a mile's worth of distance at the pace you think you'll be able to maintain on race day. This short session will help you determine what your
tempo run the week before race day3 Log 4 x 400m at mile pace with 90-second recoveries five days before the race4 Do 4 to 6 x 100m strides at 90 per cent intensity two days before you compete
