’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

Of course, you'll reach a point – physically, psychologically, professionally – where you can't add more weekly mileage or miles to your long run. That's when you'll have to pick up the pace, and running at your lactate threshold is an excellent way to do

lactate threshold heart rate (about an eight on a scale of one to 10 of perceived effort) once a week. Also look at lowering the weight part of the equation.Use the right gearDon't be afraid to use your easiest gear. You might feel you need a big gear

the maximum value from your treadmill sessions by running them at race pace or faster. Because of the lack of air resistance, you can run faster on a treadmill than on the road, once you get used to it.I suggest that one of your sessions is at threshold pace

with 200m recoveries), plus hard fartlek and threshold sessions each week, my speed just isn’t returning. I’m still more than a minute outside my 5K best and two minutes outside my 10K time, which I set two and seven years ago respectively. Am I being too

and then lower the cadence to 50rpm. Match your recovery time (easy riding, normal gears) to your interval time. Your heart rate should remain about 10 beats below your threshold. Don't produce excessive lactate; remember, this is not about maximum effort

-miler demands both speed and endurance, training for this event develops all the attributes of the distance runner. It is probably the best all-round training you can do. Your 10-mile time is a close reflection of your ‘threshold’ pace – the speed

Standfirst: Author: Owen AndersonPics:Issue date: racing secrets bookletKeywords:***ADD LINK TO CALCULATOR***uan96--The half-marathon, like its tougher cousin the full marathon, is a ‘below lactate threshold’ race, but there is a key difference

-marathon on the day – no. To race quickly and at a pace quite near to your threshold for the whole distance – probably yes.If you have only run nine or 10 miles in training, you will manage the extra three or four on race day, provided your pace is very sensible

're improving. Finding Your Threshold Heart Rate Make sure your threshold sessions are hitting the right note with this method for finding your threshold heart rate. How To Use A Heart Rate Monitor For Threshold Sessions Judging your speed can be hard