Recovery articles within more than 12 months by steve smythe

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	Bupa GNR Schedule: Tracy (2:15) By Steve Smythe on 21/07/2008 14:15:47 Tracy's personalised 2:15 half-marathon schedule mins alternating between half-marathon pace (11:00) and jog recovery pace (12:00 - 13:00) per minute Rest 20 mins easy or rest 75-80 mins slow (11:00 - 12:00) Week 3 (w/c Aug 4) Rest 10 mins warm-up, then 10 x 400m at 5K pace (sub-10:00) with 1-min

	Bupa GNR Schedule: Bryan (2:00) By Steve Smythe on 21/07/2008 14:28:27 Bryan's personalised 2:00 half-marathon schedule mins steady (10:00 - 10:30) Rest 30 mins easy or rest 1:45 slow (11:00 - 12:00) Week 5 (w/c Aug 18) Rest 10 mins warm-up, then 2 x 12 mins at 10K pace (9:00 - 9:30) with 2- min recoveries, then 10 mins cool-down Rest 45 mins easy Rest 30 mins easy

	Bupa GNR Schedule: Jason (1:25) By Steve Smythe on 21/07/2008 13:52:45 Jason's personalised 1:25 half-marathon schedule x 800m at 10K pace (6:00 - 6:15) with 2-min recoveries, then 10 mins cool-down 60 mins easy 45 mins, with the middle 20 alternating between half-marathon pace (6:30) and marathon (7:30) per minute 30 mins easy or rest 45 mins, including 30 mins

	Bupa GNR Schedule: Sue (1:45) By Steve Smythe on 21/07/2008 14:07:25 Sue's personalised 1:45 half-marathon schedule -down 65 mins easy 40 mins, including 20 mins at half-marathon pace (8:00) 30 mins easy or rest 110 mins slow (9:00 - 10:00) RestWeek 4 (w/c Aug 11) Rest 10 mins warm-up, then 14 x 200m at 5K pace (7:45) starting every minute (2 sets of 7 with 400m

	Bupa GNR Schedule: Catherine (1:35) By Steve Smythe on 21/07/2008 14:04:31 Catherine's personalised 1:35 half-marathon schedule 30 mins easy or rest 10 mins warm-up, then 16 x 200m at 5K pace (6:30) starting every minute (2 sets of 8 with 400m recovery between) then 10 mins cool-down Rest 2 hours slow (8:00 - 9:00) Week 5 (w/c Aug 18) Rest 10 mins warm-up, then 4 x 2K at 10K

	RW's Definitive Serious Speedwork: 400m Sessions By Steve Smythe on 01/06/2000 16:59:24 The very best one-lap sessions -60 secs 400m jog/3 minsBest 10K (/400m) 35 (84.0) 78 80 7540 (96.0) 90 92 8745 (1:48) 1:42 1:44 1:3950 (2:00) 1:54 1:56 1:5155 (2:12) 2:06 2:08 2:0360 (2:24) 2:18 2:20 2:1565 (2:36) 2:30 2:32 2:27Variation 1:Run 8 x 400m with three-minute recoveries

	Hard works By Steve Smythe on 01/06/2002 17:04:06 The definitive serious speedwork article - packed with examples different grass circuits: one of 1100m, one of 1300m and one of 1400m. Each runner’s speed determines the loop that they do, and if the session is, say, three laps, two laps, one lap, the faster runners run the longer distances but the interval time

	RW's Definitive Serious Speedwork: Other Sessions By Steve Smythe on 01/06/2000 17:04:06 From 200s to time trials (76.8) 72 46-48 16:15-16:3017:00 (81.6) 77 49-51 17:25-17:4018:00 (86.4) 82 52-54 18:30-18:4519:00 (91.2) 86 55-57 19:30-19:4520:00 (96.0) 91 58-60 20:40-20:5521:00 (1:40) 96 61-63 21:40-21:5522:00 (1:46) 1:40 64-66 22:40-22:5523:00 (1:50) 1:45 67

	RW's Definitive Serious Speedwork: Pyramids etc By Steve Smythe on 01/06/2000 17:04:06 Up and down, and round and round :48 6:28 4:42 2:53 8145 (1:48) 1:34 3:26 5:24 7:16 5:18 3:16 1:3250 (2:00) 1:45 3:49 6:00 8:04 5:54 3:39 1:4355 (2:12) 1:56 4:12 6:36 8:52 6:30 4:02 1:5460 (2:24) 2:07 4:35 7:12 9:40 7:06 4:25 2:0565 (2:36) 2:18 4:47 7:48 10:28 7:42 4:37 2:16You should

	RW's Ultimate Half-Marathon schedules By Steve Smythe on 07/05/2002 10:38:03 Our best-ever schedules for the half; 12 weeks from sub-1:20 to 2:30 run-walk of 25 miles.Sub-2:15 (race pace: sub-10:18 per mile).Target times: 2:00 to 2:14. You should be capable of either a sub-1:05 10K, a sub-1:55 10-miler or a sub-6:00 marathon. Training will be three days a week, with an average weekly mileage of 15 miles