Standfirst: Author: Owen AndersonPics:Issue date: racing secrets bookletKeywords: uan73-->Its vital to warm up thoroughly before a 10K race. A good warm-up enhances the power of your leg muscles, increases the flow of blood to your heart muscles
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
by three, then multiplying the result by two.During the first two weeks of your 5K build-up, do each of the following sessions (preceded by a warm-up) once a week:Session One3 miles at a pace 45 seconds per mile slower than your APPM. Session Two3 x 1 mile
warming up do you need to do before a 10K?Anderson: Jog lightly for 5-10 minutes, then do some light stretching. Continue gentle jogging and run a couple of 100m strides at race pace five minutes before the start. Continue jogging until the start
