Three different sessions use the same rep. The pace depends entirely on which one you are running — and most runners default to the wrong one.

The pace runners most enjoy talking about and most often get wrong. A narrow band close to 3km race pace — and if you can hold it for 25 minutes, you are doing threshold work with a fancier name.

The most useful pace in distance running, and the one with the most names attached to it. What it is, how to find yours, and why I use long reps with float recoveries rather than short intervals with standing rest.

The biggest lever most runners have, and the one almost everyone gets wrong in the same direction.

One honest recent result and a bit of arithmetic. No lab test required.