.   Monday Tuesday Wednesday Thursday Friday Saturday SundayWeek 1 Rest or 4-6M easy 2M warm-up, then 8-12 x 400m with 200m jog recoveries, then 2M cool-down 40-50 mins relaxed, with strides 40-60 mins fartlek Rest 2M easy, then 4 x 1M with 3-min recoveries

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

-minute 10K)   Monday Tuesday Wednesday Thursday Friday Saturday SundayWeek 1 Rest 2M warm-up, then 8 x 400m or 75 secs, with 400m or 2-3 min recoveries, then 2M cool-down 4-7M slow 30-35 mins light fartlek Rest 2M easy, then 3 x 1M or 6 mins at 80

– at 2,400m – for four days now and I’m still finding the altitude hard to deal with. It should take around five days to acclimatise but that seems optimistic based on how I feel.I’m introduced to David Kemboi who lives in a simple military barracks next

:50-3:55 7:55-8:0055 (4:24) 4:25 4:10-4:15 8:35-8:4060 (4:48) 4:50 4:35-4:40 9:25-9:3065 (5:12) 5:15 5:00-5:05 10:15-10:20Variation 6: Try breaking up the mile by running 300m or 400m fast, followed by 100m slow.

hard against the ground, keeping the heels on the floor, and lifting the ball of the foot (the metatarsal heads) upwards, ensuring that the toes do not start curling as you do the exercises. These ‘toe press-ups’ need to be repeated 300-400 times a day

is indeed an excellent way to lose excess weight as well as building fitness. It burns around 250-400kcal for every 30 minutes of activity, depending on your speed, body weight and the incline. However, you still have to keep an eye on your calorie intake

From international athletes to RW staff, Ironman triathletes to cross-country fans, meet the runners ready to help you achieve your target at this year's Flora London Marathon. Whether you're chasing sub-3:00 or planning a run-walk strategy from

at a brisk pace, timed. Warm down 5M easy Warm up, then 6 x 3 mins fast, 2 mins slow (or 6 x 800m on track, with 400m jog recoveries) Rest 3-5M easy 13M, starting slowly, finishing fasterWeek 5 5M easy 7M – run to a hill, then 12 x 30 secs uphill

Universal Sub-3:00 Sub-3:00 Sub-3:00 Intermediate Sub-3:15 Sub-3:15 Sub-3:15 Advanced Sub-3:30 Sub-3:30 Sub-3:30 Sub-3:45 Sub-3:45 Sub-3:45 Sub-4:00 Sub-4:00 Sub