![]() ![]() ‘Running faster than your goal race pace will make race pace feel easier,’ says Goater. Physiologically, this means that a high aerobic capacity (VO2 max) and lactate threshold are equally important assets, so a balance of VO2 max sessions, such as intervals, and tempo runs to raise lactate threshold, are on the training menu. ![]() ‘It’s not just endurance you need – it’s speed endurance, the ability to sustain your pace for a prolonged period,’ says Julian Goater, a running coach and author of The Art of Running Faster (Human Kinetics). For new runners it’s a challenging but achievable step up from 5K, and it’s a great speed sharpener for those who prefer to focus on longer races. Ten kilometres – or 6.2 miles – is the perfect distance over which to test your endurance and speed, whatever your running pedigree. ![]()
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