the end of the last session, I can still feel that my sprint duration is increasing.I had an attempt at a 5K at race pace on Thursday. Although I wasn't running in race conditions and it was absolutely pouring down in Central London, I managed to run

a few years ago, I found that I had two strong suits. Firstly, at a slow pace I can comfortably cover very long distances. I've done three marathons, but finished them all over 4 hours. Secondly, over very short distances (400m or less) I'm a

'd realised how far off the pace I actually was it was too late (sprint or no). Lessons learnt, I'm still very disappointed and now very sceptical about hitting a sub-20 minute 5K. Although I've had some pretty quick training times, I think I've been a little

me every week. But what was interesting was the point where I hit my anaerobic threshold. This happened when I hit 145 bpm (a 9.6 min/mile pace or 10km.hr). That sounds quite slow to me, but could go a long way to explaining as to why I've struggled