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
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
