![]() It’s also a pretty good rule of thumb for road runners trying to extrapolate a 5K goal from a mile, or a marathon goal from a half-marathon or even a 10K. Some decades ago, British coach Frank Horwill, founder of the British Milers Club, developed what he called the 4-second rule for establishing training paces.įor Horwill, it was mostly an adjunct to his five-pace training system, used by such 1970s and ’80s luminaries as Sebastian Coe (two-time Olympic gold medal winner at 1500m), Tim Hutchings (4 th in the 5000m at the 1984 Olympics), and Said Aouita (world-record holder at four distances, and 1984 Olympic 5000m winner).īut the rule isn’t just a way to establish training paces under Horwill’s system (in which you train at race pace, plus two “paces,” faster and slower, to each side of it). ![]()
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