02 Oct '15, 12am

Knowing how fast (or slow) to go makes every run better.

Knowing how fast (or slow) to go makes every run better.

When you run within your limits, every workout can be a pleasure. But start even a few seconds per mile too fast, and misery awaits: excess fatigue, loss of motivation , or even injury. That's why it's so important to know what pace is right for you. Happily, by doing a simple "magic mile" time trial, you can find the best speed for your runs, then set realistic goals and keep running—enjoyably—forever. Run One Mile Hard Go to a track and jog an easy lap or two for a warmup. Walk for three to four minutes. Then time yourself running four laps, which is about one mile. Don't run all out; just push a little faster than you usually do. Record your time. By running on a track—which is flat and provides the most accurate measurement of distance—you'll get a solid indication of your top speed. You can use it as a benchmark to determine what pace is appropriate for your current f...

Full article: http://www.runnersworld.com/running-tips/your-perfect-run...

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