below represent a continuum progressing from moderate to maximum intensity. As you move from tempo runs to long intervals to repetitions to sprints, you increase the percentage of fast-twitch fibres used. You recruit more fast-twitch IIa fibres during
, then see how many people you can pass). Your Best 10K: How to use tune-ups and supporting races to nail a PBWeek 1Log your usual mileage with a tempo run early in the week and a light interval session (4 to 5 x 800m) no later than ThursdayWeekend Race 10K
SundayAM: 4 miles (easy) PM: RestEd Eyestone is an exercise physiologist and two-time Olympic marathon runner
that the fastest way to reach your potential is to run intervals at a speed that elicits your VO2 max, a pace known as velocity VO2 - or VVO2 (see 'Reach your max', below). This pace is equivalent to 3,000m pace or the fastest effort you can maintain for about
not beyond it.Mexican Tempo IntervalsNo, its not a new TGI Fridays lunchtime special. Rodolfo Gomez of Mexico who has coached such runners as German Silva and Adriana Fernandez, both New York City Marathon winners, and who himself finished second at New
the quantity-versus-quality conundrum: Is it better to get in a 10-miler, so I can hit a certain weekly mileage goal, or should I do the interval session that would give me two hard work-outs this week? In other words, is it better to run longer (quantity
create just the right balance of fitness and rest for an extended season of excellence. Reload Two to 12 days after a race...1 Return to regular training mileage2 Do a long run of at least 90 minutes every week3 Resume long intervals, 5 x 1,000m at 10K
