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Post Info TOPIC: Year of speed!


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Year of speed!
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Sarah and I did really well tonight! We upped our miles, talked less and did fast bursts!! Wowzers!! Any tips or hints to help us further our valiant efforts would be much appreciated!!!



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Your both doing really really well, you were flying up them hills Wednesday)



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"It is better to finish at the BACK of a race,,than in FRONT of the television"!!!!

Brunty--08/06/12



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Hmmm....one of us was flying up the hills! The other one was not!!!confuse



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I usually work out my current 10k pace in mins / mile .
IE : 50 MINS 10K = 8 MINS / MILE
From this I would work out the pace for 400mt , 800 mt , 1000mt and 1 mile that is 20-30 seconds per mile faster than 8 min / mile speed.

1 min 52 / 400mt
3 min 45 / 800mt
4 min 40 / 1000mt
7 min 30 / mile etc This done in shorter sections with a recovery that brings your heart rate down to 110 ish - should help bring on the speed.

START WITH 4-6 REPS OF THE SHORTER DISTANCES , AND INCREASE AS IT BECOMES EASIER - UPTO 10-12 X 400MT OR 4-5 X 1 MILE .
THEN RECALCULATE THE NEXT IMPROVEMENT IN PACE.

I will work out the target paces for each distance above based on a range from 5MIN 30 / MILE through to 10 MIN / MILE and post on here.

HAPPY SPEEDING STRIDERS.















7



-- Edited by burgerman on Tuesday 19th of February 2013 07:59:32 AM

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denzil

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i... good tip for speed work go down to sutton a.c. track once a week and do those sessions

you,ll find you will that you will run much smoother and improve quicker on a track surface

you don,t have to join sutton to use the track u can go any time cost is about 3.00



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biggrin I agree Dennis , a long time since I ran on the track , but it worked wonders with pace and stride length..



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Thanks Dennis, not been on a track since my school days!

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Rach
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"There are clubs you can't belong to; neighbourhoods you can't live in, schools you can't get into, but the roads are always open."



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Thank you all for such wise words and advice! Will give it all a whirl!

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