Kathy Cowell: Firstly thank you so much for the training schedule I downloaded from the web site for 2,000m training. I entered the British IRC in the 60-69 class and came a respectable 4th!I now want to have a go at the rankings for 5,000m and 10,000m but am not sure how to go about it. I loved having a training programme as this took the guesswork out of what I was doing. I did think I would use the 40' programme in the Training Guide, but as the first section is at UT1 and UT2 rate I wondered if this was the right thing to do with regard to improving the longer distance times. I think I've got the bug!Terry O'Neill: Thanks for those kind words and I'm glad to be of help.As for your question about training for the 5,000 and 10,000 metres. The training programme for 2,000m covers the whole spectrum of the body's energy system. These are the anaerobic alactate, anaerobic and aerobic phases of energy production. The anaerobic alactate will last for about 10 seconds, the anaerobic for about one minute and the rest of the time it is the aerobic system that is fuelling the exercise. As you can see, the aerobic system supplies the majority of the energy and therefore forms the lion's share of the 2,000m training programme.When you move up to 5,000m the total exercise time more than doubles but you are still using all the energy systems to their maximum. What changes is the percentage; for 2,000m the aerobic contribution is around 80% while this rises to 90% for 5,000m and 95% for 10,000m.These differences are relatively small and the simple answer is that, if you follow the 2,000m programme, you will get the same benefits in both your 5,000m and 10,000m performances.