Standfirst: 16-week sub-4:00 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:uan131--A 4:15 marathon is approximately 9:30 per mile. To break 4:15, you should eventually be capable of a sub-1:55half-marathon (8:45 per mile) and sub-55:00 10K (8

Time: 4:15Best moment was starting - it meant not being cold any more! Although once I'd registered it maent that I could have no more scary dreams about not registering...Crossing Tower Bridge was also cool - been wating to do that for years!I don

; you ought to be able to run for an hour non-stop. Eventual standard: sub-1:50 for a half-marathon; sub 50 minutes for 10K.Sub-4:15 Starts at around 24 miles per week, over six sessions. Sub-4:30 Starts at around 20-30 minutes four or five times a

Time: 5:33What a great day! The highlight was definitely seeing the supporters at Mile 18. Having initially thought that sub-4:15 might be possible, I ignored the early signs of an overuse injury in January and by early March I had a tibial stress

-40 2:45 - 3:00 Women 18-49 3:15-3:45 Men 41-59 sub-3:15Women 50-54 sub-4:00 Men 60-64 sub-3:30 Women 55-59 sub-4:15 Men 65-69 sub-4:00Women 60-64 sub-4:30Men 70+ sub-5:00 Women 65-69 sub-5:30 Women 70+ sub-6:30Charity placesCharities buy

-4:00 Sub-4:15 Sub-4:30 Sub-4:30 Sub-4:30   Sub-5:00 Sub-5:00 Get you Round See schedules See schedules See schedules See schedules See schedules Of course, if none of these schedules

of my name - all of that combined to make for an unforgettable experience. Best moment was coming up to Tower Bridge - what a sight! My family and friends were on the bridge and I spotted them as I coasted over. I was hoping for a sub-four-hour time

(w/c Sep 1) 30 mins easy or rest 10 mins warm-up, then 6 x 1000m at 10K pace (in approx 4:15) with 90-sec recoveries, then 10 mins cool-down 65 mins easy 30 mins easy with middle 10 minutes at 10K pace (6:30 - 7:00) 30 mins easy or rest Rest

beginner, Craig is improving on a steep upward curve. Scheduling in those practice races has been a great way to stay motivated and make sure he sticks to the plan.” Meanwhile, at times, busy runner Emma (sub-4:15 target) has found it tough to juggle

-TIMER STORIES PBSMOST AGONISING RACES GENERALHEART WARMING SUB-3:00 See all | See latest Page 1 2 3--Starring... Sodahead, 2:41, Mark Irvine, 2:51, Trouty, 2:52, Whippit, 2:54, Judge Jeffery, 2:55, Nibs, 2:56, Northern Monkey, 2:56, Ace_racer", 2:57, Venom