to get faster. But there are several different ways to improve average race velocities. For example, increasing VO2max (maximal aerobic capacity) improves race speeds, because as VO2max rises, your previous race speeds will correspond with a lower

pace (the speed above which lactate begins to pile up in your blood). Compared to maximal aerobic capacity (VO2 max) and running economy – two other variables often used to gauge fitness – lactate threshold is a much better indicator of your running

speed and heightening your lactate threshold (and out of the three key physiological variables – VO2max, running economy and lactate threshold – lactate threshold is the most responsive to training in older runners). So, warm up and then run for two

The 5K is a perfect running distance. As any physiologist will tell you, there is no better event for improving your running economy, raising your maximal aerobic capacity (VO2max) and establishing a base of speed and fitness that will reap benefits

that you need over-distance racing as well as training.Anderson: Moderately-paced 10M runs boost the aerobic capabilities of less experienced runners, but probably have little effect on VO2max in well-trained ones. A 10-mile race is nearly perfect, because