workouts in an unmeasured location. If your scheduled session calls for 8x400m in 1:30 minutes per rep, head to a trail, field or bike path and run repeats at a similar intensity for 90 seconds. If you had 3x1-mile at 5K pace on tap, and your 5K pace is 7

and have been running for five years with the following PBs: 5K - 19.35, 10K - 40.25, half - 1.35, marathon - 4.17. My VO2 max and lung capacity have always been 'top of the scale' when tested, yet I'm unable to attain the half marathon time x2 +10% when

those 386 were 30 former street children who ran the 5K race. Then there was Sally Koroma, who crossed the finish line of the full 26.2-miler in 4:20, becoming the first-ever Salonean woman to run a marathon on home turf. She did this, by the way