KEY

Runner's World (UK) - - Coach / Training -

HILLS Run easy on a hillier route. HILL RE­PEATS Run up a mod­er­ate hill at 5K ef­fort; walk down. Add a two-mile warm-up and cool- down. SPEED Run the re­peats at 5K pace, with 200m jog­ging re­cov­er­ies. Add a one-mile warm-up and cool- down. YASSOS Run the 800m re­peats at about 10K pace, with 400m jog­ging re­cov­er­ies. Add a one-mile warm-up and cool- down. The time you hit for 10 roughly pre­dicts your 26.2 time. (If you run each of the 10 800m re­peats in 4 mins, 30 secs, you’re on tar­get to do 26.2 miles in about 4:30). MILE RE­PEATS Run re­peats at a com­fort­ably hard pace, with 800m jog­ging re­cov­er­ies. Add a one-mile warm-up and cool- down. TUNE- UP RACE Race at your ex­pected marathon pace. Jog pre-and pos­trace to hit 16 miles.

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.