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24 Shortcuts To Your New PB (Preview)
By Matthew Ray on 26/11/2009 10:42:26
We asked the experts for the 24 best ways to transform your race performance - and push your personal best into new territory (non-subscriber preview)
at the end. You need to get up to race pace earlier on and stay there. The key thing is to get your warm-up strategy right and include some faster 200m sections where you take longer strides to drive your heart rate higher. Practise your warm-up routine
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The Treat-Me-Gently Mile
By Sean Fishpool and Steve Smythe on 06/05/2000 09:55:35
4-day-a-week 4-week mile schedules
Standfirst: 4-day-a-week mile schedulesAuthor: Sean Fishpool and Steve SmythePics:Issue date: aug01 /panelKeywords:uan65-->4 days a week MON TUE WED THU FRI SAT SUNWEEK 1 Rest 3M inc 5 x 100m strides, each faster than the last, to faster
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Your First Speed Sessions
By Runner's World on 01/06/2002 16:28:42
Ease into faster running with these introductory sessions
, focusing on form.4. StridesOn a track, run quickly for about 15 seconds every time you start a straight, then ease off and jog the rest of the straight and the turn before beginning another 15-second stride. Do this for a mile or so (8-12 sets of strides
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Q+A: What are the best elliptical trainer sessions
By Jacqui Lockwood on 10/09/2000 12:33:04
Our experts answer real-life questions
in recovery days on which you do 15-45 minutes of striding at an easy pace.Try these work-outs: Long (for endurance) Stride easily for the duration of a long run.Speed (for fast leg turnover) Do 15 seconds at 220 strides per minute with light resistance
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The Go-Fast Mile Plan
By Sam Murphy on 27/08/2010 10:21:37
Eight weeks to your perfect mile
on your experience.Week 1Session 1: 1-2 miles easy; 4-6 x 60m strides; 8-12 x 30 secs at CMP with 60 secs jog/walk; 1-2 miles easy Session 2: 3-5 x 1 mile at tempo with 60-90 secs jog/walk; 2-4 x 200m at CMP with 200m jog/walk Session 3: Easy run up
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The Solid Mile
By Sean Fishpool and Steve Smythe on 06/05/2000 09:54:06
4- to 6-days-a-week 4-week mile schedules
Standfirst: 4- to 6-days-a-week mile schedulesAuthor: Sean Fishpool and Steve SmythePics:Issue date: aug01 /panelKeywords:uan64-->4-6 days/week MON TUE WED THU FRI SAT SUNWEEK 1 Rest or 25-35 mins slow 10 x 100m strides around mile pace, on grass
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RW's 2-Week 10K Schedule, 5-6 Days Per Week
By Sean Fishpool and Bud Baldaro on 06/05/2000 11:46:29
Only a measly fortnight to train for your 10K? Here's the solution
. Monday Tuesday Wednesday Thursday Friday Saturday SundayWeek 1 Rest or 4-6M easy 2M warm-up, then 8-12 x 400m with 200m jog recoveries, then 2M cool-down 40-50 mins relaxed, with strides 40-60 mins fartlek Rest 2M easy, then 4 x 1M with 3-min recoveries
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RW's Basic Marathon Schedules: Intermediate
By on 07/05/2000 12:27:46
Classic 16-week marathon schedules
Standfirst:Author:Pics:Issue date: racing secrets bookletKeywords: Article type: scheduleuan109--> Mon Tue Wed Thu Fri Sat Sun Week 1 (27-31M) Rest or 4M easy 4M steady with a few strides 4M easy 5M - run to a hill
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RW's Basic Marathon Schedules: Advanced
By Runner's World on 07/05/2000 12:31:47
Classic 16-week marathon schedules
Mon Tue Wed Thu Fri Sat SunWeek 1 5M easy, off-road 7M steady with a few strides 6M easy Run to a hill, then 10 x 30 secs uphill, jog down Rest or 5M easy 6-7M steady, off road 9-11M slow, no pressureWeek 2 5M easy Warm up, then 3-4M at a brisk
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RW's Ultimate Marathon Schedule: Sub-3:00
By on 07/05/2000 19:03:13
The best 16-week marathon schedule you'll find anywhere
times approxMon 5M (miles) (approx 40 mins) easyTue 4M (30 mins) slow with a few gentle stridesWed 6M (45 mins) slowThu 5M (35 mins) steadyFri 5M (40 mins) easy or restSat 5M (32 mins) brisk hilly cross-country run or race or parkrunSun 12M (90 mins
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