The Golden Rules of Running, V

From Runner's World Magazine, September 2005, concluded.

21. The 10-Degree Rule.
Dress for runs as if it's 10 degrees warmer than the thermometer actually reads.

22. Speedwork-Pace Rule.
The most effective pace for VO2-max interval training is about 20 seconds faster per mile than your 5-K pace.

23. The Tempo-Run Rule.
Lactate-threshold or tempo-run pace is about the pace you can maintain when running all-out for an hour.

24. The Long-Run-Pace Rule.
Do your longest training runs at least three minutes per mile slower than your 5-K race pace.

25. The Finishing-Time Rule.
The longer the race, the slower your pace.