Pace ChartSUB 1:45WEEK ONEWEEK TWOWEEK THREEWEEK FOURWEEK FIVEWEEK SIXWEEK SEVENWEEK EIGHTWEEK NINEWEEK 10Jul 13 (Sat) 30 mins easyJul 20 (Sat) Fartlek run 30 mins of mixed paceJul 27 (Sat) Hills run 8 repetitions of at least 30 seconds. 10 mins jog
Pace ChartSUB 2:15WEEK ONEWEEK TWOWEEK THREEWEEK FOURWEEK FIVEWEEK SIXWEEK SEVENWEEK EIGHTWEEK NINEWEEK 10Jul 13 (Sat) 30 mins easyJul 20 (Sat) 30 mins easyJul 27 (Sat) 30 mins easyAug 3 (Sat) 30 mins easyAug 10 (Sat) 30 mins easyAug 17 (Sat) 30 mins easy
Goal: sub-4:00 Mentor: Steve Smythe Sport scientist: Gareth Turner Forum nickname: AndyV Age: 34 Running for: 1 year No. of marathons: 0
or energetic may leave you tired on the big day. Mon Tue Wed Thu Fri Sat SunWEEK 1 5M easy 7M steady 4 x 1200m (or 4 x 4 mins), with 3-min recoveries. Warm down 6M easy Rest or 3M jog 6-8M steady, inc a few strides 8-10M easyWEEK 2 5M easy 7M hilly run
-training.co.uk). It should feel comfortably hard: for recreational runners, this is 10-15 seconds per mile slower than 5K race pace. For speedy racers (those with a sub-20 5K PB), it's 25-30 seconds per mile slower.GOODGet used to varying your pace with three miles over
Time: 3:52GUTTED!Having written and chatted for nearly three months on the sub 3:45 thread a number of us managed to meet up pre-race (Ping Pong Boy, Save Ferris, Scotty, Sarah Gregory, Peter Bedwell & Ashley Smith among others) and because I wore a
Time to work out a training schedule. The triathlon is now 8 weeks away. That's more than enough time to give me a fighting chance of running a sub 20-minute 5K. I'm booked into the Standard Chartered Great City Race, which takes place 4 weeks
15 mins at half-marathon pace (10:00) Rest 30 mins easy or rest 60 mins slow (11:00 - 12:00) Week 2 (w/c July 28) Rest 10 mins warm-up, then 4 x 5 mins at 10K pace (9:00 - 9:30) with 2-min recoveries, then 10 mins cool-down Rest 45 mins steady
it was like someone snapped off my old legs and back and bolted on a new lower body...” -- SUB-3:00 See all Page 1Starring... Pete Norris, 2:52, Nick Morrow, 2:54 3:01 TO 4:00 See all
had failed me and that my strategy had been flawed – overwhelmed me. It was of little consolation that my goal of running my first sub-5:00 marathon in nearly two years meant nothing to anyone but me.Those around me were quick to point out
