Frank Horwill, MBE, sadly passed away on New Years Day 2012, he was 84.
Frank was an internationally respected running coach whose coaching ideas were followed by many highly successful athletes; you can read about Frank on the Serpentine website.
This session, is one of Frank’s ‘Golden Sessions’, it was published in his article ‘Twelve Things You Should Know about Marathon Training‘. The session is simple to describe and understand, but — like many of Frank’s sessions — not necessarily easy to run.
After warm up, run 25 x 400m laps as follows:
First 400m at 5k race pace, then straight into 400m at marathon race pace. Keep alternating the laps like this for 25 laps (10k).
If the pace drops then walk a recovery lap and continue.
That’s it — highy effective and simple, but not easy!