the key running muscles, joints and ligaments. Your easy pace is equivalent to your 5K race pace, plus 90 to 120 seconds per mile. (If you race 5Ks at eight-minute-mile pace, your EZ pace is 9:30 to 10:00-minute miles.)Run a weekly long run that amounts

This extract is from The Runner's World Complete Book of Running by RW USA Editor Amby Burfoot. You can now preview it, free, for two weeks without risk or obligation. All running programmes for beginners are the same: they move you from walking

training on Thursdays and a long run on Sundays. For interval repetitions, he runs 12 x 400 metres or 6 x 800 metres at slightly faster than his 5K race pace. On tempo days, he runs four miles at a pace that’s 10-20 seconds per mile slower than 10K race

.Pace training Many athletes and coaches believe in training at hoped-for racing pace. Particularly if you’re preparing for a race that will take less than 11 minutes, you should add race-pace intervals to your training diet.Racing Any race of 5K or more counts