and cooling down. Add an interval every other week until you're up to speed.Pace CalculatorYou need to know your 5K and 10K race paces to do many of the workouts on the following pages. To gauge them, run one mile fast at an even pace. Note the time. To get

are held throughout the year, though there is a slight lull in December and January, and when the evenings become lighter they're held during the week as well as at weekends. The standard TT distances are 10, 25, 50 and 100 miles, so you can find one

, an amino acid the body converts to serotonin. Beat it: To inhibit melatonin first thing in the morning, spend 30 minutes with a light box (from £99.95, lumie.com). Revell says these gadgets offer a brightness of 2,500-10,000 lux. (Normal light bulbs produce