这次主要说明了为什么要练控速，以及应该怎么用一些小方法和游戏来练习控速。

Ben教练的一些练配速的课表：

• 12–20 x 400 at critical velocity (i.e., thirty-minute race pace) with 200-meter jog recoveries
• 6–10 x 800 at forty-minute race pace with one-minute rests
• 8–15 x 1k at lactate-threshold pace (i.e., one-hour race pace) with one-minute rests
• 3–5 x 2 miles at ninety-minute race pace with 800-meter jog recoveries
• 2–3 x 3 miles at steady-state pace (i.e., two-hour race pace) with one-mile jog recoveries
• One-hour and fifteen-minute continuous steady-state run at two-hour and ten-minute race pace