was tested consistently for VO2 max and running economy. Her VO2 max declined by eight per cent  over five years, but she improved her economy by over 10 per cent and took 46 seconds off her 3000m time. Scientists say the two most important factors

. Is this progress or a form of laziness?A With training, most runners tend to increase their stride length and reduce their stride frequency. So it is progress, and it’s probably because you are unconsciously optimising your running economy. The importance

faster for no extra effort. And many small gains can be made from improving your technique and training."Triathlon kit has evolved, too; the hi-tech fabrics and materials in your trisuit, and on your bike and running shoes, have been developed to maximise

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

.   Monday Tuesday Wednesday Thursday Friday Saturday SundayWeek 1 Rest or 4-6M easy 2M warm-up, then 8-12 x 400m with 200m jog recoveries, then 2M cool-down 40-50 mins relaxed, with strides 40-60 mins fartlek Rest 2M easy, then 4 x 1M with 3-min recoveries

sessions to prepare for the race. If you’re a relative newcomer, it should allow you to learn to run with a degree of efficiency and economy. Regular runners can use the fortnight to fine-tune their existing fitness and practice running at 10K pace

. Youshould do tempo runs no more than once a week, and they should make up nomore than 10 to 15 per cent of your total training. VO2-maxruns VO2-max training helps you improve your running economy and your racingsharpness. These sessions are sometimes called

high sugar-burning with the use of very little fat for fuel. Hard runs are also a big psychological effort. So, although some faster running is good for our ego, economy and pace judgement, to lose the lard it’s better to put your energy into more miles

When I was at school, my cross-country team  began every day with a four-mile run and ended it with another. So the secret of our success is really no secret: instead of doing five runs a week, we did 10.Studies have shown that runners who clock a

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