percentage of VO2max, making them feel easier. When you improve your VO2max you can then increase race pace to match your usual race intensity (the percentage of VO2max). Because lactate-threshold velocity is tightly related to race speeds, improving your

Standfirst: Author: Owen AndersonPics:Issue date: racing secrets bookletKeywords:***ADD LINK TO CALCULATOR***uan96--The half-marathon, like its tougher cousin the full marathon, is a ‘below lactate threshold’ race, but there is a key difference

Standfirst: 10 keys to running 10 miles betterAuthor: Owen AndersonPics:Issue date: racing secrets bookletKeywords:BY OWEN ANDERSONuan93--1. A 10-mile race is the best predictor of your fitness level, because you run the race at lactate threshold

Standfirst: Author: Owen AndersonPics:Issue date: racing secrets bookletKeywords: uan73--It’s vital to warm up thoroughly before a 10K race. A good warm-up enhances the power of your leg muscles, increases the flow of blood to your heart muscles

lifted the lactate threshold running speeds of the Swedish runners by four per cent and trimmed their 10K times by over a minute. In short, work-outs don’t have to be lengthy to be effective.You will need a careful plan for your 45-minute sessions

Standfirst: Four experts tell you everything you need to know about running a 10KAuthor: Bruce Tulloh, Owen Anderson, Charlie Spedding, Harry WilsonPics:Issue date: racing secrets bookletKeywords:uan85--In the RUNNER’S WORLD editorial offices a