anaerobic threshold12-18 MILESYour glycogen stores are now starting to run low, so your body is desperately trying to convert the more abundant and energy-rich fat stores to keep your motor running. "How efficient your body is at doing this is about 30 per
.co.uk."You want optimal flexibility and power from the first step – come the end you'll actually have more energy reserves as you'll have run more efficiently." This longer routine gets you in the zone. "You can run through a mental checklist of your race strategy
and contact details. "If there are lots of pictures of runners at a recent race or meet, you've got an idea that the club is run efficiently and for the runners," says Guy Regis from Serpentine Running Club (serpentine.org.uk). "Too many clubs stagnate under
