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 over
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
mins easy with 4 x 100m strides at mile pace Mile race!
; 4-6 x 60m strides OR 4-6 x 10-sec hill sprints Session 3: 5K or 10K raceWeek 7Session 1: 1-2 miles easy; 4-6 x 60m strides; 3-5 x 600m at CMP with 600m jog/walk; 1-2 miles easy Session 2: 20-30 mins at tempo pace; 2-4 x 200m CMP with 200m jog
and teaches your body to run more efficiently. Playtime: 100-strides fartlek. Warm up with a 10-minute jog. Pick up the pace for 10 strides (counted on one leg), then run slowly for 10 strides. Run hard for 20 strides, then recover with 20 strides. Work your
slow 10 x 100m strides on grass, a little faster than last week. Focus on form Rest 25-35 mins easy Mile race!
, then 2M easy 70-90 mins easyWeek 2 Rest or 4-6M easy 2M warm-up, then 6-8 x 500m with 300m jog recoveries, then 2M cool-down 40-50 mins relaxed, with strides 35-50 mins short-effort, low-intensity fartlex Rest 3-5M easy, with a few strides RACE
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
some strides 15M steady, or half-marathon raceWeek 15 5-6M easy, off-road Warm up, then 4 x 1M at faster than marathon pace 8M steady, not pushing 10M, with two 3M stretches at marathon pace Rest or 3M jog Warm up, then 4-5M at a brisk pace 10M
