Standfirst: 10 keys to running 10 miles betterAuthor: Owen AndersonPics:Issue date: racing secrets bookletKeywords:BY OWEN ANDERSONuan93--1. A 10-mile race is the best predictor of your fitness level, because you run the race at lactate threshold

, but particularly by the threshold runs and the interval work. The fast repetition runs, races and time trials will improve your speed endurance – the ability to maintain running at threshold pace or even a little faster.Getting StartedIf you have come off a period

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

it by the percentages in the table (left). Once you have computed your results, you can begin to use the heart rate ranges in training and racing to ensure you’re working at the proper intensity. Repeat this test several times a year to track your lactate threshold

Running at different paces will not only add variety to your training, it’s also the most effective way to enhance your overall performance. Short, fast bursts will improve your racing sharpness and your body’s capacity to pump blood and oxygen

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

a weekly race a high threshold run? JokermanA. Lactate threshold sessions are vital whether you race regularly (when you tend to go over the threshold) or not. In an ideal world, you should aim to run a good 30-45 minutes at around half-marathon pace

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan102--Target times: from 1:45 to 1:59 (race pace: sub-9:09 per mile). You should be capable of either a sub-50 10K, a sub-90 10-miler or a sub-4:30 marathon. Training will be five

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan103--Target times: from 1:30 to 1:44 (race pace: sub-8:00 per mile). You should be capable of either a sub-46 10K, sub-1:18 10-miler or a sub-4:00 marathon. Training

Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords:uan104--Target times: 1:20 to 1:29 (race pace: sub-6:52 per mile). You should be capable of either a sub-40 10K, sub-1:07 10-miler or a sub-3:15 marathon. Training will be six days a