It's unlikely that your club will hire a gritter lorry if its Tartan track succumbs to black ice, but speedwork doesn't necessarily mean a track session. You can take some of your favourite track sessions on to the road. In general, this means running for time
s somewhat inconvenient, here is an easy way to make a reasonably close guess: add 35-40 seconds per mile to your 5K race pace, or 15-25 seconds per mile to your 10K race pace.Then you need to train to raise your threshold. Try the following two training
As it turned out, father knew best...When I trained at the track in secondary school, my dad considered it his duty to make sure I never trained or raced on an empty fuel tank. One of his favourite pre-race traditions was to have me gulp a
.Goal: 10K for fun and fitnessHow often: Ten to 12 times per year.Why: The 10K is a great training motivator. Its long enough that you need to train regularly to complete it. Yet, its short enough that you can run a fun 10K about once a month and not risk
suggested weekly totals by event for elites versus the rest of us: Race Distance Runner Miles/Week 5K Elite 70-80 Mortal 20-25 10K Elite 80-100 Mortal 25-30 Half-Marathon Elite 100-140
Speed repetitions Warm up, then run eight x 400m at mile race pace with two-minute jog recoveries between. 5 Sprints Warm up, then run eight x 200m at 800m race pace with 200m slow jog recoveries between.6 Strides Warm up, then run 10-12 x 100m
sessions. A little more than a year later, they became famous for something else: their Olympic gold medals Vasala in the 1500m and Viren in the 5000m and 10,000m. Pure coincidence? I dont think so.By now Im sure you can use the word fartlek in polite
