19 дек. 2023 г. · Speed work, interval workouts and hill sprints will make a huge difference to performance. You seem to have a good base and do strength work. |
30 янв. 2024 г. · If you can get in 2 or 3 20 mile weekly long runs at 8:45-9:45 minute mile pace and recover from them enough to also do a hard effort/speedwork ... |
1 июл. 2024 г. · It has two 20 mile runs and defined speed workouts. My main goal is to finish (first full), but given recent half results I think sub 4 or sub 3:45 is a ... |
24 сент. 2023 г. · If your pace is going to be for 3:40, one to zero 20 milers is fine. As long as you're putting in 2.5 hours on some of those long runs, you're ... |
24 сент. 2023 г. · I'd suggest Pfitz 18/55 or Hal Higdon Advanced 1. Both start around 30mpw and build up to 50-55mpw with several 20-mile long runs. Pfitz 18/55 ... |
19 авг. 2024 г. · I'm a 40 year old male with solid road cycling in my background. I would regularly cycle 75km every other week and do shorter rides/training 2-3 times a week. |
10 янв. 2024 г. · Just choose a 16 week plan (eg, P&D, Hanson, Daniels, RW, Nike, etc) and just train. Benchmark yourself with 5K runs to set your training paces. |
3 авг. 2021 г. · Slow down: Keep most of your runs really, really slow. Even workouts should lean towards the tempo/threshold paces with no intervals shorter ... |
6 нояб. 2024 г. · For example 1hr warm up, 2 x 25 mins at marathon pace with 2 minute rest and then 20 minute cool down. None of that long and slow nonsense. You ... |
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