{"id":2753,"date":"2012-01-05T12:30:06","date_gmt":"2012-01-05T12:30:06","guid":{"rendered":"http:\/\/runningtrainingplan.com\/runningpress\/?p=2753"},"modified":"2012-06-25T22:23:17","modified_gmt":"2012-06-25T21:23:17","slug":"a-frank-horwill-golden-session-for-marathon-training","status":"publish","type":"post","link":"https:\/\/runningtrainingplan.com\/runningpress\/a-frank-horwill-golden-session-for-marathon-training\/","title":{"rendered":"A Frank Horwill golden session for marathon training"},"content":{"rendered":"<p>Frank Horwill, MBE, sadly passed away on New Years Day 2012, he was 84.<br \/>\nFrank was an internationally respected running coach whose coaching ideas were followed by many highly successful athletes; you can read <a title=\"about frank horwill\" href=\"http:\/\/www.serpentine.org.uk\/pages\/advice_about_frank.html\" target=\"_blank\" rel=\"noopener\">about Frank on the Serpentine website<\/a>.<\/p>\n<p>This session, is one of Frank&#8217;s &#8216;Golden Sessions&#8217;, it was published in his article &#8216;<a title=\"12 things to know about marathon training\" href=\"http:\/\/www.serpentine.org.uk\/pages\/advice_frank72.html\" target=\"_blank\" rel=\"noopener\">Twelve Things You Should Know about Marathon Training<\/a>&#8216;. The session is simple to describe and understand, but \u2014 like many of Frank&#8217;s sessions \u2014 not necessarily easy to run.<\/p>\n<p style=\"padding-left: 30px;\"><span style=\"color: #008000;\">After warm up, run 25 x 400m laps as follows:<\/span><br \/>\n<span style=\"color: #008000;\">First 400m at 5k race pace, then straight into 400m at marathon race pace. Keep alternating the laps like this for 25 laps (10k).<\/span><br \/>\n<span style=\"color: #008000;\">If the pace drops then walk a recovery lap and continue.<\/span><\/p>\n<p>That&#8217;s it \u2014 highy effective and simple, but not easy!<\/p>\n<p>You can use our <a title=\"pace calculator\" href=\"https:\/\/runningtrainingplan.com\/minpermile.php\" target=\"_blank\">pace calculator<\/a> to determine your lap times and the <a title=\"race time predictor\" href=\"https:\/\/runningtrainingplan.com\/race-time-predictor.php\" target=\"_blank\">race time predictor<\/a> if you are unsure about your 5k or marathon times.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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&#8217;s &#8216;Golden Sessions&#8217;, it was published in his article &#8216;Twelve [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4,385],"tags":[10],"class_list":["post-2753","post","type-post","status-publish","format-standard","category-news","category-training-sessions","tag-training","entry"],"_links":{"self":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts\/2753","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/comments?post=2753"}],"version-history":[{"count":13,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts\/2753\/revisions"}],"predecessor-version":[{"id":3171,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts\/2753\/revisions\/3171"}],"wp:attachment":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/media?parent=2753"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/categories?post=2753"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/tags?post=2753"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}