each schedule. Your first weeks target, for example, is to run just inside goal half-marathon pace for 10K. This may be difficult if you are below normal fitness when beginning the schedules, or easy if you are starting the schedules in good shape
Standfirst: Author: Bruce TullohPics:Issue date: nov98 /panelKeywords:--Target time: 60-70 minutes Mileage: 40-45 per weekWeek OneMon 4 miles easyTue 5 miles easy fartlekWed 4-5 miles steadyThu 10 mins easy, 10 mins THR, 10 mins steadyFri RestSat 15 mins easy, then 5 x 1 min ...
The 5K is a perfect running distance. As any physiologist will tell you, there is no better event for improving your running economy, raising your maximal aerobic capacity (VO2max) and establishing a base of speed and fitness that will reap benefits in longer races throughout the...
WEEK ONE Mon Rest Tue Run 1 min, walk 1 min. Do 10 times Wed Rest Thu Run 2 mins, walk 4 mins. Do 5 times Fri Rest Sat Rest Sun Run 2 mins, walk 4 mins. Do 5 times WEEK TWOMon Rest Tue Run 3 mins, walk 3 mins. Do 4 times Wed Rest Thu Run 3 mins, walk 3 mins. ...
Standfirst: 16-week sub-4:00 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:uan131--A 4:00 marathon is approximately 9:00 per mile. To break 4:00, you should eventually be capable of a sub-1:50 half-marathon (8:20 per mile) and sub-50:00 10K (8
Standfirst: 16-week sub-3 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:--A 3:00 marathon is approximately 6:50 per mile. To break 3:00, you should eventually be capable of a sub-1:25half-marathon (6:30 per mile) and sub-38:00 10K (6:00 per
. The schedules assume that you have already got into the running habit and are doing two or three miles at a time, about three times a week.The important thing in this programme is to build up your endurance. The pattern is to keep most of the runs to 20 or 30
strides are equivalent to a 30-second burst.Youre allowed one low-mileage week to let your body absorb the training. This can be taken at any point in the schedule, but its best to do it when you have a race at the end of the week.What you do in the last
Standfirst: Author: Bruce TullohPics:Issue date: racing secrets bookletKeywords:--This band covers serious athletes. The schedule will take you up to over 50 miles a week, which is about as much training as is compatible with a lifestyle
will be three days a week, with an average weekly mileage of 15 miles.Week OneThis Weeks TargetYour first weeks target is to run just inside goal half-marathon pace for 10K. This may be difficult if you are below normal fitness when beginning the schedules
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