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10-K pace, when used in a workout to describe how fast to run, is simply the pace of a runner's last 10-K race."10-K pace" is therefore different for every runner; for a 62-minute 10-K runner, "10-K pace" is 10 minutes per mile; for 31:00, it's 5 minutes per mile; for Paul Tergat, it's4:16 per mile.

5-K/8-K/10-K

K is for kilometers, 1,000 meters. A 5-K is equal to 3.1 miles; 8-K is 4.96 miles; 10-K is equal to 6.2 miles.

400 meters equivalent to a quarter mile; 1 lap around a standard track

800 meters equivalent to a half-mile, 2 laps around a standard track

anaerobic threshold (AT): The level of activity at which the aerobic energy system can no longer supply most of the demands of the body or the exercise intensity above which blood lactate concentration increases fairly dramatically. Good training will increase AT by teaching the muscles to use oxygen at higher rates, so that less lactate is produced. Also known as "lactate threshold"

cool-down: Slow running or jogging done after a workout or competition to loosen muscles and rid the body of lactic acid

cushioning: (or shock absorption) The ability of a shoe to absorb the impact of footstrike

fartlek: Swedish for "speed play;" variable pace running; a mixture of slow running, running at a moderate pace and short, fast bursts. Fartlek training is a "creative way" to increase speed and endurance.

intervals: Training in which short, fast "repeats" or "repetitions" often 200 to 800 meters, are alternated with show "intervals" of jogging for recovery; usually based on a rigid format such as "six times 400 meters fast [these are the repeats] with 400-meter recovery jogs [the intervals]," interval training builds speed and endurance

lactic acid: Asubstance which forms in the muscles as a result of the incomplete breakdown of glucose. Lactic acid is associated with muscles fatigue and sore muscles. lactate threshold see "anaerobic threshold"

last: A last is a shaped piece of wood or metal on which the shoe is built. The shape of the last determines the shape of the shoe. Shoes are made in three basic shapes: straight, curved and semi-curved but all three shapes vary from company to company as each company has its own lasts.

lateral: Referring to the outer edge of a shoe

maximum heart rate: The highest heart-rate reached during a specified period of time

medial: Referring to the inner side (or arch side) of a shoe

"metric mile": 1500m, the international racing distance closest to the imperial mile.

midsole: The area of the shoe between the upper and outsole that's primarily responsible for the shoe's cushioning. Most midsoles are made of foams: either EVA (ethylene vinyl acetate) or polyurethane. EVA is lighter and more flexible than polyurethane, but it also breaks down more quickly. Many midsoles also have additional cushioning elements such as air, gel and various embedded plastic units.

mile: 1609 meters, 5280 feet, or 1760 yards. Note: 1600m is not a mile.

motion control: The ability of a shoe to limit overpronation

negative splits: Running the second half of a race faster than the first half

outsole The material, usually made of hard carbon rubber, on the bottom of most running shoes; the layer of the shoe that contacts the ground

overpronation: the excessive inward roll of the foot before toe-off. Overpronation is believed to be the cause of many running injuries.

pick-ups: Accelerations done during a run, normally done in shorter durations that fartleks. Pick-ups are simply another way to spice up what would otherwise be an easy-run day.

post: (or medial post) firmer density of midsole material added to the inner side of the shoe. A post is designed to reduce overpronation.

pronation: Pronation begins immediately after the heel contacts the ground. It is a normal and necessary motion for walking or running. Pronation is the distinctive, inward roll of the foot as the arch collapses.

PR/PB: Personal record, personal best

repeats: see "intervals"

stability: The ability of a shoe to resist excessive foot motion

strides: Short, fast but controlled runs of 50 to 150 meters; Strides, which are used both in training and to warm up before a race, build speed and efficiency.

supination: The opposite of pronation. It's an outward rolling of the forefoot that naturally occurs during the stride cycle at toe-off. Oversupination occurs when the foot remains on its outside edge after heel strike instead of pronating. A true oversupinating foot underpronates or does not pronate at all so it doesn't absorb shock well.

taper: Runners usually cut back mileage (or taper) one day to three weeks (depending on race distance) before a big race. Tapering helps muscles rest so that they are ready for peak performance on race day. For more on tapering, see Owen Anderson's "Taper Talk."

target heart rate: Arange of heart rate reached during aerobic training which enables an athlete to gain maximum benefit

tempo runs: Sustained effort training runs, usually 20 to 30 minutes in length, at 10 to 15 seconds per mile slower than 10-K race pace. Another way to gauge the pace of tempo runs-- a pace about midway between short-interval training speed and your easy running pace.

threshold runs: Runs of 5 to 20 minutes at a pace just a little slower than your 10-K racing pace; Threshold pace is roughly equivalent to what exercise physiologists call "lactate threshold," or the point at which your muscles start fatiguing at a rapid rate. Running at or near lactate threshold is believed to raise your lactate threshold , which should allow you to run faster in the future.

toebox: The front portion of a shoe's upper. A wide toebox allows plenty of room for the toes to spread upper the leather or mesh material that encloses the foot

VO2Max: (maximal oxygen consumption) The maximal amount of oxygen that a person can extract from the atmosphere and then transport and use in the body's tissues

warm-up: Ten to twenty minutes of easy jogging/walking before a race or a workout. The point of a warm-up is to raise one's heart rate so the body (and its muscles) are looser before a tough workout begins.