Runners are a busy bunch. Too often, we push back our speed, fitness or weight-loss goals when life gets in the way. The focused workouts over the following pages are designed to make you faster, stronger and fitter - in however many minutes you can
with 10-15 minutes of easy running before picking up the pace. Combine that with stretching for optimum results.5. Dont start too fastBeginners usually err on the speedy side of speedwork. Hold it steady, and dont run so fast that your breathing
race. Warm up on the bike for 10 to 15 minutes, then put in three or four 5K intervals at race pace. If you can use a course that simulates your next race, all the better.Arriving back at your transition, do a fast turnaround and head out for a 20
slow steps followed by 20-20, 30-30, and so on up to 60-60, then reverse it back down to 10-10 – or even go straight through to 100-100. "Depending on your fitness, you can adjust the speed of the fast and slow portions, or both," says Daniels.4 Rest
(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
-burners (the average 10-stone runner burns 100 calories per mile, so 10 miles eats through a whopping 1000 calories). They also help to teach you the valuable art of conserving your energy through sensible pacing, and serve as a great confidence-builder when
at the London Marathon (2:46, 2:43, 2:46, 2:43 [his quickest in last 20 years] and 2:47). Over the years, he estimates he's run about 2,000 races.Read the whole forum debateQ. Most marathon schedules are based on past performances but my opinion is that you
bike sessions will help you become used to the numb-legs sensation and running even for 5 or 10 minutes off the bike will help improve your overall run speed.Ralph Hydes Ralph Hydes is a running, duathlon and triathlon coach. He has helped many athletes
maximum heart rate (MHR - calculate this at www.runnersworld.co.uk/heartrate) followed immediately by a 15-minute fartlek run at 65 to 85 per cent MHR. • A 20-minute fartlek cycle at 65 to 90 per cent MHR followed by a 10-minute fartlek run at 65 to 90 per
consistent, you can easily predict your expected 10-mile race pace. It should be about 12-15 seconds per mile slower than your 10K speed, provided the terrain, wind and temperature on the course are similar to conditions you encountered in your 10Ks.3. If you
