seconds, you could try to start each repetition every 60 seconds.If you want a less taxing session that generates more speed, have a 200m recovery spread over two minutes and aim to run significantly faster than mile speed. Because a runner’s speed over

. The pigment that gives beetroot its deep purple colour, betacyanin, is a particularly powerful antioxidant that can help lower your cholesterol and keep your heart healthy.Preparation time: 65 minutesServes: 8+250g plain cooked or vacuum packed beetroot

by exercise. By keeping the cooking time to a minimum (less than eight minutes) they won't release the bitter compounds responsible for their off-putting aromas.Preparation time: 30 minsServes: 4For the croquettes:200g Brussels sprouts trimmed & sliced500g

essential fats into race-winning energy.Serves: 4 Preparation time:  15 minutes250g thin rice noodles1 tbsp sesame oil200g green beans200g cooked peeled prawns1 bunch of spring onions, slicedChopped coriander leavesFor the dressingJuice of 2 limes1 tbsp fish

. You can then click on the photos to see a full-sized version. (The index pages are about 300K; the full-sized photos are roughly 200K each.)Here they are...Page 1 - Faster (from around 8-minute/miling) Page 2 - Mid-pace Page 3 - Slightly slower Page 4

and start again. Total time: 30 minutes. Record total distance. REST DAY SWIM: Warm-up: 3 x 100m. Main: 50m, 100m, 150m, 200m, 150m, 100m, 50m all with 40 seconds rest between. Cool-down 4 x 50 concentrating on technique. Thu SWIM: Continuous

Serves: 4Preparation time: 16 minutes 100g baby new potatoes, thickly sliced 4 slices smoked back bacon or ham, chopped 200g mushrooms, sliced 4 medium eggs, beaten 3 tbsp semi skimmed milk 1 tomato, sliced 1 Boil the potatoes for 5-6 minutes

time: 20 minutesCooking time: up to 20 minutes   300g quinoa 200g Tenderstem brocoli 200g feta cheese, crumbled 1 large handful of pumpkin seeds Seeds from 1 pomegranate 1 large handful of mint leaves, roughly chopped 1 large handful of flat

, swimming one hour a week, and spending 30-40 minutes per week on gym work.For the running, try to do one session a week of speedwork, with things like 10 x 1 minute fast, two minutes slow (or 12 x 200m fast, 200m jog if you’re on the track). This should

Ingredients1 tbsp olive oil2 parsnips, peeled, cored and cut into chunks2 carrots, peeled and cut into small chunksFinely grated rind and juice of 1 orange200ml vegetable stock125g shallots, peeled and halved1 courgette, halved lengthways, cut