-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

(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

and exciting. He’s benefitted a lot from the shared knowledge on the forums. He’s not just a kid in a toyshop – he’s a kid in a toyshop who’d never even heard of a toyshop before.”For Emma (sub-4:15 target), a teacher and mother of two, it’s the new variety

you know? I'm married to a Double Ironman, I love making jam and chutney in my spare time, and I'm currently studying for my fifth degree! • My RW profile Goal: sub-4:30 Finish Time: 4:46:24 Helen's Training Schedule

April 12) Alex's Latest Video | Go to Alex's thread Bridget (aka Ultra Sparkly Bridget) Target Time: Sub-4:15 RACE TIME: DNF Bridget says: On marathon day hitting my target seemed certain. I’d clocked a half-marathon PB three weeks earlier