Long runs are an essential part of any race ... pace normally used for shorter runs or races—so we do these runs at a pace that’s more manageable for a longer period while keeping our proper ...

He suggests using a pace calculator to find your 10K or threshold pace (based on previous race performance) or even running a 10K race during training. This will help you incorporate 10K-paced ...

If you’re wanting to beat your personal best or are entering a race, how much should you be speeding up your pace? “If the aim is to run fast, you have to practise by running fast,” says Kerry.