warm-up; 10 minutes at threshold pace on the flat; two-minute recovery; 10 minutes at threshold pace running up and down a gentle hill (focus on staying relaxed and fluid, and making a fast leg turnover during the descents); 10 minutes easy running; six

. If you can hold a sprint for 45 seconds or so when someone threatens you in a race, you will probably find that they will think again and start to drop back.It's simple - just run two laps of a running track at high threshold, then four laps on the bike

’t get my legs to go fast enough in speed work • Should I squeeze in some more speed work? • How long should my longest run be? • Threshold runs - how fast?• Pyramids/mixed-distance speedwork• How often would you include a 'long run' in your training

, and running a marathon is almost entirely aerobic." With most runners relying on their aerobic systems for races of 5K and over, being able to maintain pace is all about keeping just below your lactate threshold.Measure up To find out what that means for you

.Work-out Two: a lactate threshold session. After warming up, run 25 minutes at a speed 12 seconds per mile slower than race speed, then warm down.Work-out Three: 4-5 x 1200m at 5K race speed. Recovery time should be equal to or less than running time, gradually

oxygen uptake by 4.8 per cent and their lactate-threshold running pace by 4.4 per cent. In other words, the three workouts had led to better fitness and race potential. FIRST was up and running.In the summer of 2004, FIRST advertised a free marathon

lot of damage. I've got an unusually high pain threshold and this is actually quite annoying. I tend to get injuries which worsen because I don't notice them soon enough. I have to train myself to pay attention to little things and fix them before

in between the efforts in a speed session:Easy - Easy - a gentle jog at below 75% maximum heart rate (MHR):Slow - conversational pace (73-78% MHR):Steady - a comfortable, but purposeful, pace. About marathon pace (79-84% MHR):Brisk (or Threshold (THR

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

you lift your head is a sea of other triathletes powering away from you. "Swimming fast at the start of a triathlon can sabotage your form, so the challenge is to maintain your efficiency at high intensities," says Laughlin.Find your thresholdWarm up