and cut in half,1 small courgette, sliced,aubergine, diced,60g mange tout, trimmed and cut in half,400g can tomatoes,1 teaspoon oregano,a little low-sodium salt and freshly ground black pepper,175g wholewheat or non-wheat fettucineCooking Instructions 1

, but I do think if you aiming for sub-3:00, halfway should be 1:28:30; 3:15 should be 1:36:30; 3:30 should be 1:43:30 and sub-4:00 should be 1:58.The breaking into thirds seems an excellent strategy though. The first third allows you to settle down

-miler with one of these high-intensity workouts one to three times a week.IntervalsWhat: Alternating sprints of a certain distance (such as 400m) with recovery laps; often done at a measured track.Why: Sprinting at high speeds makes your body work harder

speeds are indicated, eg marathon pace, half-marathon pace, 10K pace, etc, you should use your projected pace – if your current PB for the marathon is 3:00 and you are aiming at 2:50, you should train at 2:50 pace. There is often confusion over the words

Swim: 300m twice a week, with a 10-second rest every 25m.Bike: 20 minutes at a slow pace twice a week.Run: 15-minutes jog-walk twice a week (jog for 40 seconds, then walk for 30 seconds, and repeat).WEEKS 3 AND 4Swim: 300m twice a week, with a 15-second

approximately: two minutes for sub-3:00 runners, four minutes for 3:30, seven minutes for 4:00, 10 minutes for 4:30 and 12 minutes or more for 5:00. Also, remember that it’s 26.2 miles, not a round 26!FridayMind Picture miles 22-26. Even though

Lady Lucan 12,300 22/7/2003 1541 Pammie 12,132 5/9/2002 1142 Sezz 12,101 1/8/2004 2643 Plum 11,966 28/10/2002 1144 LongDistanceBadger 11,963 7/8/2002 1045 DoleyDogs 11,896 5/12/2002 1146 RichK . . . . Forum Fotos at www.richk.co.uk 11

on odd lengths and backstroke or breaststroke on the even lengths. Then do a subset of 400m - 75m building pace and one 25m faster than the first 75m, resting 10 seconds between each 100m. The main set is 300m front crawl at 70 per cent effort, then 45

temperatures that dropped to well below zero, and last spring added speedwork to his routine. By May, he was running long runs of two hours 40 minutes, doing six 400m repetitions in 1:45, and had set his sights on a first marathon.A programme can’t get any

4:00 TO 5:00 (Page 1) Page 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 12 13 14 15--Peter Freeman, 4:02:44Best moment: hearing the announcer say: ”here’s a guy coming home in giant butterfly wings!” Then I believed I would finish. Red Bull might