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

it by the percentages in the table (left). Once you have computed your results, you can begin to use the heart rate ranges in training and racing to ensure you’re working at the proper intensity. Repeat this test several times a year to track your lactate threshold

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

fine line; a certain amount of lactate creation is fine, but your performance will suffer if you produce too much lactic acid early in the race (by going too fast in the first mile or two, for example).In fact, it’s important to start your 10Ks

It’s unlikely you’ll win every race you enter but you can be a winner every time you race by setting a new PB (personal best time). The full version of this article contains nine tips that - put simply - work. They go from timing your race right

: sprinting and the marathon.It's a shame. While the mile may no longer be a popular race event on its own, it remains the yardstick by which most of us measure our performance. What runner doesn't know their minutes-per-mile pace?"It's such an inspiring

, and running a marathon is almost entirely aerobic." With most runners relying on their aerobic systems for races of 5K and over, being able to maintain pace is all about keeping just below your lactate threshold.Measure up To find out what that means for you

are designed to build speed, endurance, and strength but they do more than improve your VO2 max and your lactate threshold. "The trick is maintaining good running action and form under the stress of increased fatigue," says George Gandy, director of athletics

a weekly race a high threshold run? JokermanA. Lactate threshold sessions are vital whether you race regularly (when you tend to go over the threshold) or not. In an ideal world, you should aim to run a good 30-45 minutes at around half-marathon pace

.Work-out Two: a lactate threshold session. After warming up, run 25 minutes at a speed 12 seconds per mile slower than race speed, then warm down.Work-out Three: 4-5 x 1200m at 5K race speed. Recovery time should be equal to or less than running time, gradually