Runner's World (UK) - - Training -

WHY De­vised by coach Jeff Gal­loway, it’s a sim­ple way to es­ti­mate race times.

HOW Af­ter a warmup, run a mile as fast as you can, pac­ing your­self as evenly as pos­si­ble. You should fin­ish feel­ing you couldn’t now run more than 100m at the same pace. Add 33 secs to your mile time for your pace for a 5K; mul­ti­ply it by 1.15 for your 10K pace; by 1.2 for half-marathon pace; and by 1.3 for marathon pace. On sub­se­quent ef­forts, try to beat your pre­vi­ous time.

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