-minute warm-up.Do eight 30-second strides with a 60-second jog after each. Run the strides at about your 5K race pace. After the last 60-second jog, you will have been running for 18 minutes.Do a 10-minute acceleration run, starting after your last 60-second

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

considerably more lactate. When you train at LT pace, your body conditions itself to move lactate around, and this should improve your performances at distances from the mile to the marathon.So what’s your LT training pace? It’s more or less your 5K race pace

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

from being bitten by the racing bug. The temptation for some runners is suddenly to race every weekend, but this multiplies the possibility of injury or burnout.Along the same lines, beware of ‘marathon fever’. Some novice racers run a couple of local 5

college distance runners covering 5K in a 32.2oC heat chamber with and without ice vests to cool their core before their efforts. The "precooled" runners finished 13 seconds faster, which is more than the gap that will separate many gold

. If your BMI drops below 18.5, you're at risk of becoming weaker and slower. WEIGHT LOST 5K 10K HALF-MARATHON MARATHON 900g 12.4 secs 25 secs 52 secs 1:45 2.3kg 31 secs 1:02 2:11 4:22 4.5kg

.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