is to schedule one target race a month. You can sneak in another if you're doing 5Ks and 10Ks, but not if you're targeting a half or full marathon.Tune-up races Bekele has used 5Ks, 3Ks, and 1500m races to prime his speed for a 10K. Tune-ups are done two to three

of the best ways to become a faster and fitter runner.A former professor of mine used to say the most specific training you can do to race a 10K is to race a 10K. When you race a given distance you strengthen the specific physiological energy systems necessary

’s somewhat inconvenient, here is an easy way to make a reasonably close guess: add 35-40 seconds per mile to your 5K race pace, or 15-25 seconds per mile to your 10K race pace.Then you need to train to raise your threshold. Try the following two training