your endurance, you need to become very efficient at utilising oxygen. Interval training is a superb form of developing this ability. This is where longer intervals, run at race pace (anything from 5K pace for 400m intervals, up to half-marathon pace

different goal at the opposite end of the spectrum – a 5K perhaps. The stamina is there, so you just need to work on the speed.If you’re not training for a marathon, you don’t need any more three-hour Sunday runs – especially if you want to improve your

miles or 5K. You know now that you can finish that distance and enjoy it, so you should concentrate on moving your performance up a notch. If you improve your speed over a shorter distance you will enhance the quality of your 10K runs in the future

5K fun run. As the name suggests, these aren’t meant to be serious, and will give you a taste of racing. If you enjoy it you can target other races, perhaps at longer distances.I’d also recommend joining a running club or finding like-minded training

burst you might choose a target that’s just 100m away and sprint to it flat out. Then for the next hard run you’ll see something 800m away and stride towards it at your 5K race pace.It’s entirely up to you how hard or easy you make the session. Unlike

Standfirst: Author: Sean Fishpool and Bud BaldaroPics: Tim De FriscoIssue date: sep99 / Perfect 10 panelKeywords:-->Q: How often can I race 10Ks?A:If you want to improve, don’t race too often: with a solid training background, you can safely race up

Standfirst: Author: Sean Fishpool and Bud BaldaroPics: Tim De FriscoIssue date: sep99 / Perfect 10 panelKeywords:-->Problem:I’ve never raced that far beforeSolution:No problem. First of all, remind yourself that if you can walk six miles, you

-marathoners to do long runs? Absolutely. “Endurance is a factor at all road-racing distances,” says Henderson. “Even 5K and 10K runners can benefit from one- to two-hour runs, but anything much longer might drain energy away from their specific training