own pace strategy and don't get distracted by anyone else's on the day. It's usually my undoing that I run/walk/crawl at someone else's pace and not my own. – Extreme MuzzyI did a treadmill stress test with a sports scientist, and he said threshold

professor of neuromuscular and mitochondrial disorders at McMaster University Medical Centre, Ontario, Canada, and an accomplished runner. "You have to train your pain threshold just as you train your lactic threshold," he says. In fact, the same kinds

sharpen your pure speed, which is most important for races like 5Ks and 10Ks. Longer periods of speed help to raise your anaerobic threshold, which improves your speed endurance – ideal for 10-milers and half-marathons. In reality, though, both

lactic threshold and your V02 max - both key performance markers of an athlete - and they will squeeze as much quality out from the hour as possible.Two other quick tips:Pacing is critical in any event. Because you may not have performed any rides

that includes some lactate threshold (the point at which lactate begins to accumulate in the blood) efforts and a few 10- to 30-second effort sprints.Cut to the coreDon't burn precious time in the gym. Just target your core muscles; they'll help you stay strong

to be faster than a thinner runner if the heavier runner has the necessary ingredients for better endurance: higher VO2 max, higher lactate threshold and better running economy. Genes play a huge role as well, as does experience. GGWell, sure, it

to average six-minute miles.Knowing your 10-mile time is useful, because your average speed over the distance gives a very good approximation of your aerobic/anaerobic threshold – the speed at which you are going as fast as you can without building up

pace run (timed)WEEK 6 5M easy 5M, inc 16 x 1 min fast, 1 min slow 2 x 2M (approx), timed, at threshold pace 5-6M easy Rest or 3M jog 1M easy, then 4-5M fairly fast, then 1M jog 10M steadyWEEK 7 5M easy, off-road if possible Rest 8M, fairly fast 4M

- as well as giving you a good shot at beating your 5K and 10K PBs.Threshold Summer Races (Stratford-upon-Avon, June 12)Race series are just as much social events as they are an opportunity to claim new PBs and few races exemplify this more than

mile) was as high as 84 per cent.So what does it take to be a good miler? Certainly more rounded training, involving more than just short reps for speed. "You need the complete package: speed, VO2 max development and a high lactate threshold," says