-checking with the clock – plus every length is usually 25 metres,” he says.“These one-hour sessions are not only practised by novices but also by elite and world-class triathletes.”Swim sessionThis pace-control session should take around 45 minutes to complete.200m warm

," he says. "These one-hour sessions are not only practised by novices but also by elite and world-class triathletes."Swim sessionThis pace-control session should take around 45 minutes to complete.• 200m warm-up (50m easy swim, 25m pull and 25m kick. 30

Cranking up the intensity is the best way to take your running to the next level. It’s also an effective way to burn extra calories and shed body fat. A 68kg runner who picks up the pace from eight and a half minutes per mile to seven minutes per

) on a bike, or 180 to 200 steps per minute on an elliptical trainer.5 Work your way up from injuryThe sensible thing is to work your way up the cross-training hierarchy as you heal. I coach an athlete named Barry who spent the last three winters cross

of running for an hour, you might schedule a track workout for 30 minutes. Do an easy warm-up, and then run 4x400m at your 5K pace, with an easy 200m recovery jog between intervals. You can add a repeat every 1-2 weeks, until you're up to, say, eight. If you

Indulge yourself at the barbecue without feeling too guilty with this healthier version of potato salad – this recipe swaps fat-clogged mayo for antioxidant-rich minted pesto. Serves: 4Cooking time: 1 hour 15 minutes Preparation time: 10 minutes250g

Combine sweet roasted shallots with seasonal beetroot and puy lentils for an irresistible summer salad.Preparation time: 40 minutesServes: 4 For the salad 12 shallots, peeled (If large, cut in half) 2 tbsp rapeseed oil sea salt and freshly ground

Ingredients (serves 4)• 1 litre chicken or vegetable stock• 100g butter• 1 large onion• 1 bay leaf• 350g Arborio or Carnaroli risotto rice• 200ml dry white wine such as Verdicchio• 100g goats’ cheese – diced, plus four slices of goat's cheese

session a week, putting in fast bursts of 150-200m, jogging until recoveredIntroduce one timed run which takes 15-20 minutesMain training phase(Repeat this 2-week cycle over a period of 4-8 weeks)   Mon Tue Wed Thu Fri Sat SunWEEK A 5M steady 6M, inc 6 x

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