STRIDES: THE SECRET INGREDIENT

With all this running at pace, and slower (keeping your easy runs easy), it’s important not to forget the strides. The strides should actually be faster than your 5k pace, maybe 10 –20 seconds per kilometre faster (though you’ll only be running for 15 seconds so you probably don’t want to rely on your watch for the pace). These will strengthen your legs, and teach your brain and muscles to work together at a fast pace. This coordination will allow you to have a nice kick in the final stretch of your race (although the main factor determining how fast you can finish will be your overall aerobic fitness, which is actually improved through the easy runs).