One of our readers wrote in to ask how to use the Training Guide to create programmes geared towards improving your 5,000 and 10,000 metre times.Terry O'Neill: In the section about training for the 2,000 metres, it explains how in your preparation you move from quantity to quality. So in the preparation period, you are doing more distance work at a lower intensity and working up to shorter distances at a higher intensity. Following the programme for 2,000 metres in the guide, the training during the early preparation period is ideal for a 10,000 metre test and during the late preparation period for a 5,000m. If you are not interested in going on to 2,000 metres then you don't need to follow the training programme into the competition phase, but some of the sessions in the pre-competition stage would be useful for the 5,000m preparation.