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

are designed to build speed, endurance, and strength but they do more than improve your VO2 max and your lactate threshold. "The trick is maintaining good running action and form under the stress of increased fatigue," says George Gandy, director of athletics

groups improved their VO2 max significantly, and reduced their 5K run times by seven per cent (running only) and eight per cent (running and cycling).  These results show that augmenting a running programme with cycling showed no drop in performance over

. This will teach your leg muscles to function at your goal pace even when they’re already tired, which is exactly what you will need them to do on marathon day.Rule 7: Build your aerobic capacityHaving a high aerobic capacity (VO2max) will increase the blood

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

five racers aged 35 to 49 in the world mountain-running championships. The authors say the results suggest that VO2 max can be held at high levels up to age 49. "Sure, there's an inevitable decline with age, but people are breaking down that barrier

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

speed from the first rep to the last.Tempo The pace you can sustain for approximately an hour – usually between 10K or half-marathon race pace, depending on your ability.3-5K pace Corresponds nicely with VO2 max and is typically 15-40 seconds per mile

aged 35 to 49 in the world mountain-running championships. The authors say the results suggest that VO2 max can be held at high levels up to age 49. "Sure, there's an inevitable decline with age, but people are breaking down that barrier," says Mark

are designed to build speed, endurance, and strength but they do more than improve your VO2 max and your lactate threshold. "The trick is maintaining good running action and form under the stress of increased fatigue," says George Gandy, director of athletics