’ve centred the first quarter of the year around a spring marathon, now is the perfect time to use that endurance base, combine it with specific speed sessions and set yourself a new 5K goal in the late spring. Just as for the novice runner, you could
than swimming," says Griffiths. To make sure you go into a race armed with a strong finish, your running sessions should involve short bursts of speed."Varying the pace during your running sessions makes such a difference," says triathlete Jenny O
No matter what your race distance, speedwork will help you run more strongly and easily. It’s good to do both long and short speed sessions, though it’s worth adjusting the bias of your sessions towards the particular race you’re training for. Here
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
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
. Rather, follow the four-week schedule, then spend a further two weeks improving your speed in the sessions from weeks three and four. If you have the option of doing a mile race after four weeks as a progress marker, take it up: one of the beauties
s top marathoners are also good 10K runners, and runners of all paces will benefit from occasional shorter races to boost their speed endurance. If, for example, you can run a 10K at seven-minute miling, then cruising through the first 10K of a marathon
session to improve your running pace. From March until the end of May, work on speed and take part in races of three to six miles (5K-10K). Start your marathon training at the beginning of June, at a time when you have long evenings and can put in one long
with a four- or five-mile run afterwards, making sure that you’re tired at the end of the speed session, but not exhausted.Sub-35-minute 10K runners may extend their long runs to 15 or 18 miles, but the rest of us don’t need to cover any more than 10 at a
only have the time to run three times a week. What is the ideal schedule which includes all the elements needed a long run, a steady run and a speed session?Anderson: Work-out One: 45-60 minutes easy, a minute or so per mile slower than race speed
