Ideally, you have a strong relationship between travel, short and long distances. For example, there is a strong relationship between 5k and 10k your half marathon and your time.
There are many computers in the network, which can help you, such a relationship and tell you how fast you have to confirm your half marathon based on your 5k time, for example.

But for many riders, 10k time is even worse than what they suggested 5k time. Semi-marathon and their, time is worse than the 10k time and even less of their time 5k proposes. Course of their time to deteriorate as the distance increases.

There are two main reasons:
1. The drivers are not quite unlimited mileage,
2. Number of miles, in fact, too quickly.

The key to wellbeing in the long distance race is a high lactate threshold. Your lactate threshold is the date at which lactic acid starts to accumulate in the legs. Faster than your pace and lactate in the minutes that you feel uncomfortable. Your legs feel heavy and serious. In the end, you just have to slow down or stop. If you have specific training, your lactate threshold, your “easier” is running faster and faster over time.

Improve your lactate threshold and allows you to improve the performance of your race. To improve your lactate threshold, you increase the mitochondria in muscles.
More mitochondria, lactate under each race pace. But mitochondrial
Adaptation to each type of fiber is very dependent on the intensity of your workout.
And what is the appropriate intensity of training?

Strange, you get the best results being aerobics.
Thus, the key to improving your lactate threshold in education below the lactate threshold pace. Some meetings in May, near the lactate threshold pace, but it should be noted that training should be more slowly than quickly.
The former adagium “No pain, no gain”, the irony does not work!

In addition, an overall increase would be mileage. It should be easier if you use one of these drivers, too fast lessons. Run slowly and you’ll be able to much longer distances easier.

if you have four to six months, you find that your running improves performance. Over time, your lactate increases and it becomes easier, faster. Only if you have this important milestone, it is time to see how you can time your race in the execution of work conditioning and work during the last weeks of training. So, jump in the car and the band slowly too fast!

“I have the same look more and faster to develop. Lately, I can not improve more. What should I do for my course? ”

I get this question regularly in my work to support training.
Normally, I can help and some way to the other recommendations.

Improve Your Running Tip # 1: Build Your Base

Many runners run, and try to beat their time at any time. This seems to be an approach. At first, you usually find a bit because you used to the distance and direction. Inevitably, even if at a given moment, on a tray. It can be frustrating, as you try to know why their methods of work does not improve more. The reason is that you have to work on speed, but you were, their working methods.
Only if you have a solid foundation that allows you a fast for a longer period. If you do not have a solid foundation for your speed is on a layer of sand. They are not able to keep.
So your base? Roll miles miles role, the role of a mile. Simply increasing the performance of km is much easier. Instead of running a mile per workout, you build up to three miles per workout, five miles by train etc. Suddenly a mile that it is no more. And suddenly, you can many miles faster!

Improve Your Running Tip # 2: Vary your speed

If you use the same course and try to run faster, if you know only one speed. Broadband. Many drivers are not speed that each race has its own advantages. That is why the training of top riders from different types of functions for the formation of different speeds.

Drivers are simply too slow and the heart stronger. Easy allows you to run the heart pump more blood and oxygen in the muscles on each heartbeat.

Rate of exploitation, for the lactic acid threshold, so that it takes longer for lactic acid in the legs collection. He is regularly named as a lactate threshold run.

Interval running is faster than the pace, but no pressure. It is the amount of oxygen your muscles.

The samples are too short, close to all means, the effort. You have a reduction in the amount of oxygen your body needs to function. It is also a good way to stay in shape and operation of speed.

Improve Your Running Tip # 3: periodization

There are several theories as to when this type of operation of the training. One school of thought is the essence in your course, you simply day and on your hard drive the other day alternate facility. So you go through a cycle of at least 8 days (also possible), where you have four days and four days easy. The disc includes days is a concept of rhythm, intervals, representatives and long term.

Another, more popular school of thought, it is periodization. This means that your training progress in the various blocks. They often begin with a block of the basis for the pure. While you simply weekly and long term. In addition to yours, you can not faster, as the meetings of speed and distance running. A few weeks before the race you want a bit of a cone, so you better prepared for race day.

All three of the operation can be a great impact on the functioning of incredible performance. I’ve seen people shave their minute 5k and 10k times and good parts of the hour and half marathon that simple advice.
To build the database, the different types of rides and at the right time and you will also be capable of operating costs.