race in Brussels in August 2007, which means they have to run well at the Flora London Marathon at the end of the month.And then there are other runners like Eric, who rolls out of bed on Monday and decides he's going to race a 5K on Sunday after

injury.Goal: 5K for speedHow often: Seven or eight times per year.Why: It’s a good idea to run a hard 5K every few weeks to keep your racing sharp. In particular, it helps you work on your leg turnover and speed. Try running a fast 5K two or three weeks

’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