. Be careful when you raceA little speedwork can instil a false sense of overall fitness. Be cautious about your ability to maintain a fast tempo. Learn to run at a pace that you can hold for the entire race.

called "tempo runs" or "tempo training."Variety ProgrammeHowever, one session alone does not make for a successful training programme. If you practise only tempo sessions to build-up your lactate potential, you risk falling into a rut of diminishing

.You should replace the other sessions with relaxed runs and moderately paced tempo sessions. Your present inclusion of one easy day and one rest day is a very good idea.—George Gandy, Director of Athletics at Loughborough University.

in August with individualised schedules that Pierce calculated from the lab testing and a questionnaire. Each participant ran just three days a week, doing one long run, one tempo run and one speed session. They trained on their own, in their own

-pace tempo runs in training; slightly heavier or less stable runners like them for racing. The GRID Spy is a long overdue update to Saucony’s GRID Swerve, and it well deserves a ‘performance trainer’ label, not just for its weight, but for its wide appeal. It

stretchYou've got...An hour (or more)You Should: Combine a tempo run with resistance training and stretches"These ancillary exercises help correct muscle imbalances," says Pierce.Here's HowIncrease your pace to 30 seconds slower than 5K race pace run

a slow, gradual warm-up," says Holt. And even when you're not racing, don't think you can dive straight in to a run – you're just as likely to tear cold muscles and ligaments in weekly speed or tempo sessions, so factor in a 10-minute warm-up then

, then 45 seconds easy recovery. Repeat four more times.Power (for leg strength) Do 60-90 seconds at a high resistance, then four minutes easy recovery. Repeat two to four times.Tempo (for stamina during faster running) Do five minutes at a mod-erately high

more likely to end up in rehab instead of on the starting line.Tuesday: Tempo run for the number of minutes it will take you to race the 5K If you estimate that you'll be able to race the 5K in about 20 minutes, do a 20-minute tempo run along with a one

is what this shoe provides best.In short The Flow is a nice tempo-running shoe for efficient runners. It would also make a good half-marathon or marathon shoe for runners who can’t or don’t want to wear a racing shoe; or a short-distance racer for slightly