an easier week until after the first four weeks are completed.Alex has a good chance of a sub-three based on his other race distances. His 5K to half-marathon time suggest he has sufficient speed, but his 3:06 PB dates back to 2008 and his last marathon

Ratcliffe, 4:55, KateBuckley, 4:55, Pep, 4:55, Andrew Neale, 4:55, Clive Nottage, 4:55, Secret Agent, 4:56, Beverly Tomkins, 4:57, Sally Reeve, 4:57, Sweetest Thing, 4:58, Wendi, 4:58, Caro, 4:58, Sub 5.00 Jaq, 4:58, Ham, 4:59, Dave The Spartan, 4:59, Rich

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan104--Target times: 1:20 to 1:29 (race pace: sub-6:52 per mile). You should be capable of either a sub-40 10K, sub-1:07 10-miler or a sub-3:15 marathon. Training will be six days a

appropriate training for the distance. Doing a 22-minute 5K today doesn't mean you can do a sub-4 marathon tomorrow. Obvious, really.It assumes you don't have a natural significant bias towards either speed or endurance. Some people, no matter how much

Murchie (who was carrying a knee injury) and went on to post the only sub-hour time of the day. It was here that Kerry Macphee also shook off Emma Lamont to take the lead in the women's race.Racers finished with a flat out-and-back 5K taking them back

SUB-3:00 (Page 1) Page 1 2 3----Whippit, 2:54:30"I'll overtake her when I've finished waving to my fans" (Click for larger version)The most fantastic day out Highlights - Shaking Haile Gebrselassie's hand on the Saturday at the expo - he

mile of your race should not be faster than this. The closer you can get to level pace, the more efficiently you will be running.   Mon Tue Wed Thu Fri Sat SunWEEK 1 5M easy 5M, a little faster than Mon 5M, inc 15 mins of 30 secs fast, 60 secs jogging 5

?How will you be celebrating? Pop your finishing time, forum nickname (if you’re a RW member) and a race-day photo (if you have one) in the email too. Sub-3:00 See all Page 1 Just added... Richard H B, 2:51 Starring... Pete Waumsley, 2:46, Tmap, 2

:309.4510.0910.3310.5711.2111.4512.0912.3312.5713.15sub-4:009.4510.1210.3911.0711.3412.0212.2912.5813.2413.45sub-4:309.4510.1510.4611.1711.4812.1912.5013.2113.5214.15sub-5:009.4510.1910.5311.2712.0212.3613.1113.4514.1914.45sub-5:309.4510

people at Do Running. SUB-3:00 See all Page 1Most recently added... Kerry Wilson, 2:43, Old Shoes, 2:58Starring... Danny Norman, 2:40, Chris Parker, 2:45, Tmap, 2:58, Morgrunning, 2:44 3:01 TO 4:00 See all Page 1 2 3 4 5 6 Most recently