Speedwork must form part of every runner’s programme, because at some stage in a race you have to run fast, and to win races you usually need to finish faster than the other runners. The questions are what you should do and how much you should do
is worth up to four miles of running, and if you make the cycling hard enough the more youll benefit from it.Bruce Tulloh, RW Coaching Editor
on whatever the next week will throw at you. Bruce Tulloh, RW Coaching Editor
course; Friday rest; Saturday speed session as above.When you come to the marathon training, follow the RUNNERS WORLD Get-You-Round programme, with the emphasis on a long run every weekend.Bruce Tulloh, RW Coaching Editor
mileage and work in two speed sessions a week. This applies whether your goal is the 10K or the half-marathon; the only difference should be the type of speedwork you do. Here's an example of what you should be doing for the road:Day 1 5 miles briskDay 2
correspond to your threshold value, a point at which if you go any faster you start to respire anaerobically and build up an oxygen debt. In practical terms that speed should roughly correspond to your best 10 mile time. More on speedwork6. How to... Enjoy
