advises you take the time to walk through transition. "On the morning of the race, once transition is set up, walk through the area and work out your entry from the swim, route to the bike and then where you will exit for the bike and run legs," he says
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
