split? icclesuezA. The best strategy for a steady pace through the second half is to run it right in the first half - evenly and at a pace that your training and shorter races indicate is feasible. It's not easy maintaining pace when you are tired
– should I repeat early weeks, or later weeks, or fill in the gaps with extra sessions? Would more long runs be better, or speedwork? And when should I schedule my build-up races? John Lowe 3 A. I think it’s best to race a PB-effort half-marathon six
to maintain interest during these build-up weeks, but save the real speedwork for the final eight-week focus.(Approx 35- to 45-minute 10K) Monday Tuesday Wednesday Thursday Friday Saturday SundayWeek 1 5M easy, inc strides 2-3M warm-up, then 8 x 400m or 70
; five-times-a-week runners to 35-40 miles; and those training 6-7 times a week to 45-50 miles. You can vary your pace slightly to maintain interest during these build-up weeks, but save the real speedwork for the final eight-week focus.(Approx 40- to 50
edge on your prodigious fitness to smash your 10K and half-marathon PBs. (After a fortnight's recovery, Bruce Tulloh suggests easing into weekly speedwork such as 4-6 x 800m for half-marathons, and 8-12 x 400m for 10Ks, and thinking about racing from
to do sub-four in the race," he says. "I did a lot more quality – hills, speedwork – rather than just going out and running. I put in lot more effort." He invested in a GPS so that he could record his training accurately, and logged every run on a
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
: "Hills are speedwork in disguise" Frank ShorterThe Fear: Hitting the WallThe Fix: Go Round it"Energy gels didn't exist when I was racing in the 1980s," says Rainsberger, "so runners were falling apart all the time. The body runs out of stored glycogen
Short and snappy, 5K races are the perfect distance for beginners targeting a first race – but an equally satisfying summer target for a speed-demon with more racing experience. This is the destination for all things 5K – all the schedules, guides
schedule aimed at the Great North Run in late September. Our weekly half-marathon email will keep you on top of your training, and on course for a best-ever race-day performance. Each bite-sized bulletin will contain a digest of your schedule (sub-1
