or three sets. Finish with another two to six easy miles.Long Run + Goal PaceLearn proper pacing “This run lets you practise race pace without risking injury, because the fast portion is short,” says coach Nick Anderson (runningwithus.com). It also gets you

does, according to Shah.Here's how Run at one minute slower than 10K pace up a quarter-mile-long hill run halfway up the hill then back down at this pace. Repeat twice. Run to the top and down three times. Warm up for six minutes and cool down for four

and cooling down. Add an interval every other week until you're up to speed.Pace CalculatorYou need to know your 5K and 10K race paces to do many of the workouts on the following pages. To gauge them, run one mile fast at an even pace. Note the time. To get

in intensity, then peaks and slows. "Vigorous exercise yields the greatest health benefits," says Pierce.Here's howDo drills, then pick up the pace. Jog for five minutes and do 25m each of knee lifts and rear kicks. Then, for five minutes, increase your speed