-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
at this speed for 20 minutes. (Warm up and cool down for five minutes each.) Do two sets of the five quick stretches, then spend five minutes on these five key exercises for a full workout.1. Bent-over row2. Monster walks3. Lateral raises4.Overhead press5
