, plus 20 to 40 seconds per mile, or your 10K race pace, plus 10 to 20 seconds. (Both formulas should result in about the same pace.) Most top coaches believe you should regularly do 20- to 40-minute runs at your LT pace; these sessions are commonly

lactate-threshold velocity also heightens race performances. For example, 10K race speed is about 2.5 per cent faster than lactate-threshold (LT) speed, so improvements in LT will force your 10K pace upwards. Enhancing economy also increases average race

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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

of champions is Toby Tanser. In 1995, when Tanser was an elite young track runner from Sweden, he trained with the Kenyans’ ‘A’ team for seven months. They ran classic tempos – a slow 15-minute warm-up, followed by at least 20 minutes at a challenging

have to do is register online, by post or by fax.Website www.maratonas.ltLatviaLike its Lithuanian cousin, the Riga International Marathon, held every May, is free, with the tab again picked up by Maxima. Last year, of the 135 finishers only 13 were

. For triathletes though, carbohydrate-rich foods are essential. New research shows that most people, including endurance athletes, easily meet their protein requirements and don't consciously need to eat more. You require around 1.2g to 1.4g of protein per kg