Editing Notes From Runner's World Magazines
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*April 2007 Runners World (for better 5K or 10K) **Speed session - 8 to 15 X 200 (or 400) at mile race pace, 200 recovery **Tempo trials - 2 X 2mile (or 15minute) at race pace, one mile (or five minute) between sets **Do your drills - Form a standing position, jump forward with both feet 6 times, bound (run slowly with exaggerated stride) for 100meters, sprint 50 meters (or 30 seconds) 4 to 6 times
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