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	UK 2002 Marathon Calendar By Runner's World on 08/07/2000 13:34:03 Lochaber Team Strides Marathon only)/£15, payable to Lochaber Athletic Club by April 26. Entries on day (+£2)ENTRIES TOD MacDonald, 11 North Corran, Ardgour, By Fort William PH33 7AA (01855 841276)E-MAILdugie@lochaberac.fsnet.co.ukWEBSITEwww.lohaberac.co.uk

	Your First Speed Sessions By Runner's World on 01/06/2002 16:28:42 Ease into faster running with these introductory sessions not.2. Stopwatch fartlekAfter 10 minutes on a 30-minute run, begin alternating 15 seconds quick, 45 seconds easy, 15 seconds quick, and so on, until youve done five or six faster segments. Some sports watches can be set to beep every minute

	RW's Basic Marathon Schedules: Advanced By Runner's World on 07/05/2000 12:31:47 Classic 16-week marathon schedules pace runWeek 11 5M easy 7M fartlek, inc sustained bursts of up to 400m 6M steady. Start slowly, finish fast 10M, inc 8M pace run Rest or 3M jog 5-6M easy, with a few strides 18M easyWeek 12 5M jogging, off-road 7M steady, starting slowly 7M, inc 14 x 30

	Everything You Need To Know About Hill Training By Runner's World on 01/06/2002 15:51:47 Hill running is a tough but fantastically effective fitness booster. And you know, it can even be fun... to 10-15 seconds per mile slower than your current 10K race pace. Run at this pace for five minutes then increase the gradient to five per cent and run for two more minutes at the same pace. This should force your heart rate up by 10-15 per cent

	The Simpler Sub-60 10-mile plan By Runner's World on 06/05/2000 13:26:44 A repeatable 2-week build-up to a sub-60 10-mile race strides Race 10-20K, plus warm-up and -downFINAL WEEK 8M easy Warm up, then brisk 4M 6M, inc 6 x 1 min fast, 2 mins slow 5M easy Rest or 3M jog 25-30 mins easy running and striding RACE DAYPace Key

	RW Garmin-Ready 10K Schedule: Sub-45:00 By Runner's World on 04/08/2008 12:57:57 Six-day-a-week 10K schedule you can download to your Garmin Forerunner Steady - a comfortable, but purposeful, pace. About marathon pace -158-168Brisk (or Threshold (THR)) - around your target half-marathon pace-174-182Fast-10K-180-188Fast-5K-186-194Fast-above-5K-192-198Enter your race date: (dd/mm/yyyy)Finished? When you

	RW's 60-Second Guides: Avoiding Injury By Runner's World on 15/09/2005 16:26:14 If impatience is your middle name, you need our 60-second guides. Shallow but helpful, with five articles to print and read... , and hold stretches for at least 10-12 seconds.Finally, don't end a run with a sprint finish to your front door. After any brisk running, jog gently five or 10 minutes to let your muscles ease out.Still pushed for time? Five key articles to print( indicates

	Last But Not Least By Runner's World on 02/11/2004 14:35:44 How to make the last workout before you race count stretching and a few strides, then pick the session that corresponds with your weekend race.5KThis one is called a fast-finish mile. Run one mile with the first half at 10K race pace and the second half 16-20 seconds faster. Recover with six to eight minutes

	Weighty Matters: Running Shoes & Body Weight By Runner's World on 04/08/2009 16:37:06 How your body weight can help you pick the perfect shoe Running shoes are designed to help protect our bodies from the impact force of each footfall. These forces are proportional to a runner's weight, so a 15-stone person, for example, produces 50 per cent more force with each running stride than

	Speed: what really works? By Runner's World on 30/05/2006 17:50:30 With so many speedwork options, how can you get the best return from your effort? consumption."In an original running study of their own design, Paton and colleagues manipulated the training of 20 veteran distance runners capable of an 18-minute 5K. Those who continued their normal competitive-season training for seven weeks cut 11 seconds