On tempo days, he runs 4 miles at a pace that's 10 to 20 seconds per mile slower than 10-K race pace.
在节奏训练中，他用每英里10～20秒的速度一次跑4英里，这个速度比10-K的比赛稍慢。
Another way to figure your pace is to run your 5-k race pace minus 30 to 40 seconds per mile (for faster runners) or 40 to 60 seconds per mile (for slower runners).
另外一种配速的指标就是将你的5公里比赛的每英里配速减去30 -40秒(对于跑得快的选手)或40- 60秒(对于跑得慢的选手)。
For interval repeats, he runs 12 x 400 meters or 6 x 800 meters at slightly faster than his 5-K race pace.
在平时的间隔训练中，他用比5-K比赛速度稍快的速度跑12个400米或6个800米。
Start with a 20-minute tempo run at 10 to 20 seconds per mile slower than 10-k race pace, and add 5 minutes to your tempo run every week.
刚开始的时候用比10 - K比赛每英里慢10 -20秒的速度跑20分钟，然后每个星期增加5分钟的时间。
For example, if you can race a 5-K at 7:40 per mile, you should run your max VO2 workouts at 7:20 to 7:30 pace.
比如，如果你的5千米比赛配速是7分40秒/英里，那么你就可以用7分20秒到7分30秒的配速进行你的训练。
You can easily adapt these workouts to your own 5-k, 10-k, and marathon race paces.
你可以轻松地调整这些训练达到比赛的程度。
Then run 800 meters at moderate intensity (a little slower than your 10-k race pace), and do two to four 100-meter strides.
然后以中等强度跑800米(比10000米比赛的速度要慢)，做2到8个跨栏跑。
Racers prepping for a 5-k, 10-k, or half-marathon should run their final quality workout faster than race pace so that race pace feels more comfortable.
对于5 - K, 10 - K或半程马拉松，参赛者应该以快于比赛配速跑最后一个高品质练习，这样比赛配速会显得更加舒服些。
Saturday: Race-day tempo run. Warm up, then aim for a pace that's 20 to 30 seconds slower than 5-K goal pace, or 85% of max heart rate.
星期六：比赛日配速跑，先热身，然后跑的时候使用的步速比你的5公里目标步速慢20-30秒，或85%最大心率。
Run the pickups at about your 5-k race pace.
提速跑约为您的5K比赛配速。
With the election a tight three-horse race, U. K. Prime Minister Gordon Brown said 'economies in Europe are in peril and there is a risk of dragging us back into recession.
眼下竞选成了一场势均力敌的三人角逐赛，而英国现任首相布朗(Gordon Brown)则说，欧洲经济处于危难之中，我们有被拖回到衰退中的危险。
With the election a tight three-horse race, U. K. Prime Minister Gordon Brown said 'economies in Europe are in peril and there is a risk of dragging us back into recession.
眼下竞选成了一场势均力敌的三人角逐赛，而英国现任首相布朗(Gordon Brown)则说，欧洲经济处于危难之中，我们有被拖回到衰退中的危险。
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