6/7 How to run faster: A coach’s guide to speedwork
| MON | TUE | WED | THU | FRI | SAT | SUN | |
|---|---|---|---|---|---|---|---|
| WEEK 1 | 30-40 mins slow | 3 x 800m at mile pace with 3-min recoveries then 10 mins easy jog; then 6 x 200m with recoveries of 30, 25, 20, 15 and 10 seconds. | 30-40 mins slow | 1200m time trial; then 10 mins jog; then 4 x 400m with 2-min recoveries with 200m at 3K pace, 200m at 800m pace | How to choose between morning and evening runs | 2 Running warm-up: Why and how to do it | 70-80 mins slow |
| WEEK 2 | 30-40 mins slow | 4 x 600m at mile pace with 5-min recoveries then 10 mins easy jog; then 4 x 300m with 2-min recoveries with 200m at mile pace, 100mat 800 pace. | 30-40 mins slow | 1000m at mile pace then 10 mins Rest/jog; then 600m at quicker pace; then 10 mins Rest/jog; then 400m flat out | How to choose between morning and evening runs | 800m time trial (approx 5-10 secs quicker than mile pace); then 10 mins easy jog then 8 x150m hills | 70-80 mins slow |
| WEEK 3 | 30-40 mins slow | 8x400m at mile pace with 2-min recoveries then 10 mins easy jog; then 4 x 200m with 1-min recoveries with 100m at mile pace, 100m flat out. | 30-40 mins slow | 2 x 2K at 5K pace with 3-min recovery then 10 mins easy jog; then 8 x 150m hills | How to choose between morning and evening runs | 1200m time trial (aim for quicker than first one at faster than mile target); then 10 mins jog; then 8 x 150m hills | 70-80 mins slow |
| WEEK 4 | 30-40 mins slow | Run 1500m with first 300m slightly quicker than mile pace, then fast 100m jog, then 800m at mile pace, then fast 100m jog, then 200m as fast as possible. Overall time should be similar to mile target. Then 10 mins jog then 6 x 200m with reducing recoveries of 30, 25, 20, 15 and 10 seconds | 30-40 mins slow | 8 x 200m at mile pace with 1-min recoveries then 10 mins easy jog; then 4 x 200m with 1-min recoveries with 100m at mile pace, 100m flat out. | How to choose between morning and evening runs | 25-35 Health & Injuries | Mile race! |
