).I call this session ‘all-in-one-training’ because I’m 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

Here are the schedules for the pace groups for the Robin Hood Half-Marathon.RUNNER’S WORLD will have pace groups of 1:30, 1:45, 2:00 and 2:15 at the race.Refer to the pace charts for exact speeds.1:30 pace | 1:45 pace | Beginner's pacePace Chart

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

easy at any cadence6 minutes at 100 rpm 2 minutes easy at any cadence5 minutes at 110 rpm 2 minutes easy at any cadence4 minutes at 120 rpm 15 minutes easy warm-downThe Long RideA regular long ride is an important session for any triathlete. The cycle

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

lift, which gives a long stride. All the running is done at 95-100 per cent effort, with long recoveries. Try the following sessions:‘Pyramid’ sessions, starting with 150m and moving up to 170m, 190m, 200m and down again, with a walk-back recovery of 90

to 80 mins plus 4 x 60m stridesWeek 2Session 1: 1-2 miles easy; 4-6 x 60m strides; 8-10 x 45 secs at CMP with 90 secs jog/walk; 1-2 miles easy    Session 2: 2 x 15 mins at tempo with 3 mins jog/walk; 2-4 x 200m at CMP with 200m jog/walk    Session 3

: short sessions on grass with friends and clubmates; speedwork with short reps and long recoveries; efforts in the evening sun; easy days in between – and a shiny new one-mile PB at the end of it.Whether you’d expect to run 10 minutes or five minutes in a

session a week:Five simple speedwork tipsJust try slightly faster-paced bursts in a normal run to start with - to the next lamp post, and so on; anywhere from 15-90 seconds each. Aim for three total minutes of bursts the first time, then five, then seven

), jog back (1) 4Tuesday: Jog out (1), 12 x 400m with 100m jog recoveries (24), jog back (1) 26Wednesday: Jog out (1), 4 laps steady (4), jog back (1) 6Thursday: Jog out (1), 10 x hill reps and recoveries (20), jog back (1) 22 Friday: Rest 0Saturday: Jog