Get properly warmed upWarm up thoroughly before your mile time trial and race. Jog for 10 minutes or so and then perform some strides. It's fine to do some mobilisations and dynamic stretches, but don't hold static stretches - research shows

beetroot fondantsFor: Better endurance Beetroot’s phytonutrients may help protect against heart disease as well as boosting exercise stamina, so a little raw ‘root makes an otherwise wicked dessert more wholesome.1 Preparation: 15 minutesServes: 6100g dark

advice to limit your egg intake after researchers found that, unless you serve them dripping in cooking oil, eggs actually had next to no effect on blood cholesterol levels.Preparation time: 5 minutesServes: 2 200g fat-free Greek yoghurt 1 small garlic

for when your next craving strikes. Preparation time: 40 minutesMakes: 121 Pink Lady apple, cored200g self raising flour, sieved50g oatbran1⁄2 tsp baking powder175g (+ 1 tbsp) caster sugarzest and juice of 1 orange3 medium eggs100ml sunflower oil75ml

for energy metabolism, while the latter also aids protein absorption. PER SERVING: 142kcal, 20g carbs, 3g fibre, 12g protein, 3g fatIngredients (serves 4): 1½ corn tortillas160ml low-fat, low-salt chicken stock200g tinned chopped tomatoes2 chipotle chillies

and tip out the bucket in order to keep the leak from sinking the boat. Your low resting heart rate indicates that you have a big bucket. The fact that your stroke volume is relatively high, and your maximum heart rate is over 200bpm is a good thing

Week (May 21-27). For a vegetarian version swap Parmesan for vegetarian Italian-style hard cheese.Preparation time: 30 minutesServes: 2Salsa1 red pepper110g tinned chopped tomatoes2 tbsp olive oil1 garlic clove, crushed1 fresh red chilli, deseeded

, to taste1⁄4-1⁄2 tsp black pepper, or to taste4 burger buns, halvedlettuce leaves, shredded1 beef tomato, sliced1 Mix together all the ingredients for the burgers. Allow the mixture to rest for 10 minutes in the fridge. Preheat the oven to 200°C/400°F

We Brits were once in love with the mile. From the 1850s to the end of the 19th century, UK athletes dominated the world rankings. In 1954, Roger Bannister finally did what many thought impossible: breaking the elusive four-minute mile barrier

it's better to fly to Bergen (93 miles from the start) or Oslo (200 miles from the start, but closer to the finish). Hire a car. Book accommodation, in Eidfjord, where the race starts, and at Rjukan, near the finish. The real work startsThe next