As a coach, one of the most frequent questions I get is, ‘How fast should I run?’ I’ve found that the best way to get an accurate answer is by doing a test of your lactate threshold, or the pace at which your body can no longer clear lactate

set off on marathon day. After a few runs at this pace, make a note of your target heart rate as you’ll really need to stick to your guns in the first few miles of the marathon and avoid getting caught in a rush.Threshold (THR), or Brisk – around your

over shorter distances – which means you’re running faster.But that doesn’t really answer your question. You say you’ve tried adding tempo (or threshold runs) runs to your schedule, but found them hard. That might simply be because you increased your

at the weekend.Week 3: Add substantial threshold intervals – climb steeper hills, ride at a brisker pace – and throw in a spirited group ride, while making the other longer day easy. Week 4: Include a ride or two with some VO2 Max work. Try two sets of 3 x 3

brisk seven to nine miles midweek, and a short race or a threshold run on the Saturday. Your cycling during the week can be made into training by putting in hard efforts uphill. If there’s a lot of flat cycling on your daily route, try putting in fast

at threshold pace. Recover in a much easier gear, keeping your cadence high. To cycle fast you need to be able to pedal the biggest gear possible as fast as possible. Therefore it’s important to combine strength training with leg speed work.Speed endurance3-4x

Speedwork 4M (inc 3 x 600m, 200m jog) 10K 45mins 7/10Wed Rest        Thu Threshold 4M (inc 2M THR) 1/2M 50 mins (20 mins THR) 8/10Fri Rest        Sat Easy 3M 11:30 35 mins 4/10Sun Race 10K (plus 1M warm-up/1M cool-down) 10:30 target: 65:00 (plus 25-min

, missing the easy ones won't matter. Sometimes your body just takes a while to adapt to the training and you might find it gets easier. Of course, sometimes you just get more tired!Q. Do you specifically train at your lactate threshold or would you consider

prevention. Abide by these, and you'll be more likely to enjoy a long and healthy running life.1. Know Your LimitsIt's easy to get injured; anyone can do it. Just run too much. "I firmly believe that every runner has an injury threshold," says physical

) .IronmanBrand name of global series of triathlon events comprising a 2.4-mile swim, 112-mile cycle, and 26.2-mile run (marathon).KKick boardA float you grip with your hands in the pool, while your legs do all the workLLactate ThresholdThe highest level