29 Nov '15, 11am

Why is 10K the most popular race distance in the UK? https://t.co/W64Ny2pFon https://t.co/pJeQDl3U5s

Ten kilometres – or 6.2 miles – is the perfect distance over which to test your endurance and speed, whatever your running pedigree. 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. ‘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). 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. ‘Running faster than your goal race pace will make race pace feel easier,’ says Goater. ‘But break it down into reps to make it more manageable.’ A study ...

Full article: http://www.runnersworld.co.uk/racing/perfect-10/11663.html

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