. If speed is on your side, do the reverse: focus on intervals and not mileage.Tempo Runs"Tempo training raises the lactate threshold, allowing athletes to recover faster," says Ben McIlroy, sprints and hurdles coach at Brunel University (hps

-paced segment to raise the bar on your aerobic threshold ultimately makes goal pace seem that much easier," says Paul. After warming up, run one mile at, or up to, 30 seconds faster than your marathon, half marathon or 10K pace. Then run 400m at 5K pace

steady runs and marathon pace runs for more experienced runners. Spend 10-25 per cent of your training time here. High Intensity 80-95% of maxThe lower end (80-85 per cent) of this zone encompasses tempo (or lactate threshold) runs - a 'comfortably hard

threshold limit. 

, a 5K run on Tuesday and a 20K cycle on Wednesday. For an intermediate-level triathlete, it might break down to a Monday pyramid (increasing the distance in each set) swim session of 2.8K in 50 minutes; on Tuesday, a one-hour bike loop with threshold

for a heavier runner 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

in reduced energy and performance levels. A severely reduced intake of B vitamins and vitamin C, for example, can lead to a lowered V02 max and a lower anaerobic threshold.Some vitamins also have antioxidant properties that may help the triathlete's body

economy will improve. Run speedwork at the right pace (see below) and your lactate threshold will rise, too, which will delay the point at which your legs start to feel heavy during brisk running. All of this not only guarantees you faster race times

. This will dictate how you will use your HRM and what functions yours will need. The monitor will play a key role once you start following a schedule, specifically if you start threshold training (running at your maximum aerobic steady state to improve your speed

):Steady - a comfortable, but purposeful, pace. : Brisk (or Threshold (THR)) - around your target pace (87-91% MHR).: Fast-10K - 90-94%:Fast-5K - 93-97% MHR:Fast-above-5K:--If none of this still looks right, try a different schedule--Enter your race