targets for a range of distances, pop a recent race time into our Training Pace Calculator. Speedwork Rules Remember these 10 tips when you start adding the fast stuff to your running programme. Your First Speed Sessions Ease into harder training
).I call this session all-in-one-training because Im doing quality work and also covering up to 10 miles. Depending on your weekly mileage level, you may want to run shorter or longer than I do. But the concept should remain consistent: speed
) RESTAug 26 (Mon) REST Jul 16 (Tue) Speed target: run 2 x 2K at 10K pace. 400m jog (2 mins) between efforts. 10 mins jog before and after sessionJul 23 (Tue) Speed target: 8 x 400m at 5K pace. 400m jog (2 mins) between efforts. 10 mins jog before and after
12 (Mon) RESTAug 19 (Mon) RESTAug 26 (Mon) RESTSep 2 (Mon) RESTSep 9 (Mon) RESTJul 16 (Tue) Speed target: run 8 x 200m at 5K pace. 100m jog (1 min) between efforts. Take 1 min extra jog after 4 efforts. 10 mins jog before and after sessionJul 23 (Tue
sure that you run off-road as often as possible. The repetitive impact of hard surfaces is a sure way to get sore muscles. In particular, try to do your speed sessions on a forgiving surface such as grass.The real key is in listening to your body
session can be done weekly.15 minutes very easy warm-up.5 minutes at 1 mph faster than your average speed (as noted in one-hour tempo session)4 minutes at + 2 mph average speed3 minutes at + 3 mph average speed2 minutes at + 4 mph average speed1 minute
stretch after their warm-up and after their run.Sprint training sessionsThese are the types of sessions that can be used as speed training for middle and long distance athletes. The speed is between 90 per cent and 100 per cent of maximum effort
This programme culminates in a mile race or time trial at the end of the eighth week. Each week, space out the three sessions rather than doing them on consecutive days. Any other weekly sessions should be run at an easy pace, the distance dependent
builds up to two speed sessions a week; the other schedules have three. Dont forget: your speed doesnt matter its doing the sessions that counts.The other days are rest or recovery days, with one longer run that should be kept shorter than you
on a soft surface, such as grass, if you can(Plus: be consistent. Five or six weeks of modest weekly speed sessions will make a noticeable difference. Two weeks of macho nonsense and a month off won't.)Still pushed for time? Five key articles to print
