runevery weekend. We try to give a little extra rest before and after these efforts to ensure that your body will safely adapt to this more stressful form of training.

If you cannot perform a 5K race, you can either run a three-mile time trial or perform a three-mile cut-down workout where you run your first two miles at your lactate threshold speed and run the last mile as fast as you can without letting your form get sloppy. For those of you who have access to a track, an aerobic capacity workout of five repeats of 800 meters at slightly faster than your SK race pace with a slow 400-meter jog between each repeat would be a good substitute.