minutes, then run 1,200m with the first two laps at 10K race pace and the last lap five seconds faster.Half-MarathonRun one mile at 10K race pace and recover with four minutes of jogging. Then run 1,200m at 10K race pace with a three-minute recovery jog
continuous running as follows:• 5 minutes at 30 beats per minute below 5K race pace OR 5 minutes steady• 5 minutes at 20 beats per minute below 5K race pace OR 5 minutes at marathon pace • 5 minutes at 10 beats per minute below 5K race pace OR 5 minutes
med/2 med-hard) Sun Rest WEEK FOUR Mon 2 - 4M Tue 4M, then 6 x 100m strides Wed Rest Thu 5M, then 4 x 200m at 5K pace Fri 2 - 4M Sat Rest Sun 5M raceWEEK FIVE Mon 2 - 4M Tue 5 - 6M, then 6 x 200m at 5K pace Wed Rest Thu 4 x
. In this programme, youll be doing your longer, stamina-building repetitions at 5-mile race pace, your medium-length repetitions at 5K race pace, and your shorter, speed-enhancing repetitions at one-mile race pace. The schedules below are coded based on 18-minute
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
, 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 youre on the track). This should
Ingredients (serves 4) 2 tbsp vegetable oil 200g tenderstem broccoli, stems cut in half 1 red pepper, deseeded and sliced 1 yellow pepper, deseeded and sliced ½ bunch spring onions, sliced 200g leftover roast chicken, chopped 1-2 cloves garlic
The benefitsPeppers Peppers are packed with vitamins A and C, two powerful antioxidants. They work together to battle free radicals, those unstable molecules that race around the body looking to inflict cell damage. Red peppers also contain lycopene
Ingredients (serves 4)1 large onion, roughly chopped2-3 cloves garlic, peeled and sliced2 cm piece fresh ginger, roughly chopped2 tbsp vegetable oil 200g yellow split peas200g Tenderstem broccoli, sliced in 3cm piecesSmall bunch coriander, roughly
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
