UAN: 172 Article type:-->An entertaining way to train at a variable pace is to run a pyramid session, so called because the distances go up to a peak and then come back down. Try the following, doing all the reps from left to right to make a single session: Repetition 400m 800m...

UAN: 169 Article type:-->One lap of a standard athletics track, 400m efforts make a simple stock session for shorter-distance racing, but are also a good work-out for anyone looking to improve their pure speed. 1500m specialists will probably run 8-10 repetitions at their race p...

UAN: 170 Article type:-->The mile repetition (or 1600m – four laps of an athletics track) is a simple, but favourite, standard distance that focuses more on strength than speed. Below the basic table, there are some different mile sessions for variety - try mixing them into a s...

marathon champion Steve Moneghetti, who can claim to be the world&146;s most consistent marathoner (from 1986, when he won a Commonwealth bronze, until 2000, when he was 10th in the Olympics), has a stock session of 8 x 400m with a 200m fast float. Break

fitness and race performances. Speedwork is not for you if you’re a total beginner. But once you’ve progressed to running 30-40 minutes or more, three or four times a week, you’re ready to start easing into it in the form of gentle fartlek (short, slightly

speed over the distances you like to race. You will also increase your anaerobic, or lactate, threshold, which will allow you to hold your new found faster pace for longer.—Steve Smythe, RW Race Services Editor, coach and a runner for 30 years

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan101-->Target times: 2:00 to 2:14 (race pace: sub-10:18 per mile). You should be capable of either a sub-60 10K, a sub-1:30 10-miler or a sub-5:00 marathon. Training will be four

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan102-->Target times: from 1:45 to 1:59 (race pace: sub-9:09 per mile). You should be capable of either a sub-50 10K, a sub-90 10-miler or a sub-4:30 marathon. Training will be five

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan103-->Target times: from 1:30 to 1:44 (race pace: sub-8:00 per mile). You should be capable of either a sub-46 10K, sub-1:18 10-miler or a sub-4:00 marathon. Training

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan104-->Target times: 1:20 to 1:29 (race pace: sub-6:52 per mile). You should be capable of either a sub-40 10K, sub-1:07 10-miler or a sub-3:15 marathon. Training will be six days