Standfirst: 4 surefire stride-improvers for mile racingAuthor: Sean Fishpool and Steve SmythePics:Issue date: aug01 /mile panelKeywords:uan59-->Theres more to running than running, as any tuned-in coach will tell you. Thats especially the case
) 86 85 83 80 5:3440 (96.0) 1:38 1:37 1:35 1:32 6:2245 (1:48) 1:50 1:49 1:47 1:44 7:1050 (2:00) 2:02 2:01 1:59 1:56 7:5855 (2:12) 2:14 2:13 2:11 2:08 8:4660 (2:24) 2:26 2:25 2:22 2:20 9:3465 (2:36) 2:38 2:37 2:36 2:32 10:22Variation 3:Run 400m at approx
faster bursts during a normal run).Run relaxedWhen you are ready to attempt some structured sessions, prepare your body each time by jogging for at least 10 minutes, followed by some easy stretching and gentle strides (four loping sets of 100m at a faster
half-marathon, marathon and 10K pace (6:30, 7:30 and 6:00 respectively) per minute 30 mins easy or rest 45 mins, including 30 mins of hills or fartlek 1 hr 50 mins slow (8:00) or 10K race Week 4 (w/c Aug 11) Rest 10 mins warm-up, then 16 x 200m at 5K
30 mins easy or rest 10 mins warm-up, then 16 x 200m at 5K pace (6:30) starting every minute (2 sets of 8 with 400m recovery between) then 10 mins cool-down Rest 2 hours slow (8:00 - 9:00) Week 5 (w/c Aug 18) Rest 10 mins warm-up, then 4 x 2K at 10K
-down 65 mins easy 40 mins, including 20 mins at half-marathon pace (8:00) 30 mins easy or rest 110 mins slow (9:00 - 10:00) RestWeek 4 (w/c Aug 11) Rest 10 mins warm-up, then 14 x 200m at 5K pace (7:45) starting every minute (2 sets of 7 with 400m
mins alternating between half-marathon pace (11:00) and jog recovery pace (12:00 - 13:00) per minute Rest 20 mins easy or rest 75-80 mins slow (11:00 - 12:00) Week 3 (w/c Aug 4) Rest 10 mins warm-up, then 10 x 400m at 5K pace (sub-10:00) with 1-min
mins steady (10:00 - 10:30) Rest 30 mins easy or rest 1:45 slow (11:00 - 12:00) Week 5 (w/c Aug 18) Rest 10 mins warm-up, then 2 x 12 mins at 10K pace (9:00 - 9:30) with 2- min recoveries, then 10 mins cool-down Rest 45 mins easy Rest 30 mins easy
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
:45 28 mins 5/10Thu Easy 3M (inc 5 x 150m strides) 11:00 35 mins 6/10Fri Rest Sat Easy 3M 11:00 33 mins 3/10Sun 1/2M Race (plus 1M warm-up/1M cool-down)(plus 1M 9:00 target: 1:58:00 (plus 25-min jog) 10/10 Total 28M 4hrs 45
