; mile or 5K raceSpeed tweaks: Run shorter, faster repeats (one to two minutes or 200-800m) with long recovery intervals (three to five minutes).Goal: 10K or half marathonSpeed tweaks: To develop speed and endurance, split your speedwork days evenly

or bataviaSalt and freshly ground black pepper1 Preheat the oven to 200°C/Gas Mark 6 and start cooking the rice according to packet instructions (it should take about 45 minutes).2 Meanwhile, cut the unpeeled squash into chunks and place in a roasting tin

-promoting combo of vitamin C, folate, potassium and lycopene.PER SERVING: 665kcal, 39g carbs, 3g fibre, 50g protein, 35g fatIngredients (serves 8):15 lasagne sheets (soaked in piping hot water for 10 minutes)1kg chopped cooked chicken1 ½ tsp dried basil340g cream

at Sports-Nutritionist.com. "Then you need to take in foods that give you the fuel to perform your best." Here's how. Calories are based on a 68kg athlete.Picture credit: Sue TallowEasy Spin or RunCalories: 200 to 300 Time before: 30-45 minutes

seconds to 2 minutes.2-3 sets of 4 x 200m, with 60 seconds between the efforts and then 5 minutes between sets.6-8 x 300m, with 3 minutes recovery. 4 x 400m, with 5 minutes recovery.Flat-out efforts over longer distances, if proper races are not available

Here are the schedules for the pace groups for the Robin Hood Half-Marathon.RUNNER’S WORLD will have pace groups of 1:30, 1:45, 2:00 and 2:15 at the race.1:30 pace | 1:45 pace | 2:00 pace | 2:15 pacePACING CHARTHere are suggested paces for your

Preheat your oven to 200C. In a saucepan, warm the stock and bay leaves on a medium-low heat for five minutes, then turn off the heat and leave covered. 2 Cook the cauliflower in boiling salted water for 25 minutes, then place in a   food processor. Cook

is the sort of pace that you use for a tempo run of 20-25 minutes, preceded by a warm-up and followed by a cool-down. You can also split the work into reps, common examples being 4-6 x 1 mile with a couple of minutes’ recovery. The intensity will not be far

onions Preheat your oven to 400ºF/200C/Gas mark 6.1 In a microwave-safe bowl, toss the potatoes with the half teaspon of oil, the salt and pepper and microwave on high for 8 minutes.2 Transfer potatoes to a baking sheet (ideally one with raised sides

climes (or in hot working conditions in the UK) are still provided with salt tablets.For most runners, however, a sports drink should be adequate. I’d suggest 200ml of an isotonic drink just prior to running and 200ml every 15-20 minutes during your run