minutes. To reap the weight-loss rewards of going long, start your weekly long runs about two minutes per mile slower than your 5K race pace. Increase their length by five to 10 minutes (or one mile) each week for three or four weeks before backing off

(five to 10 seconds per mile faster than 5K race pace), 90 seconds easy (45 to 50 seconds per mile slower than the hard segments).Run four sets of 60 seconds hard, 60 seconds easy. Run four sets of 30 seconds hard, 30 seconds easy.Run four sets of 15

going to have to make up for it during your training, when your metabolic rate is at its highest anyway – and therefore has a greater impact on your calorie burn and subsequent weight loss.Here are two simple ways to shake up your training to blast more

's example and build up to a 5k using our beginner schedules.If you already run, set yourself a more challenging target. Kirsten Lodge only ran occasionally but signing up to a half marathon and upping her training helped her lose 15 pounds over six months

. If your BMI drops below 18.5, you're at risk of becoming weaker and slower. WEIGHT LOST 5K 10K HALF-MARATHON MARATHON 900g 12.4 secs 25 secs 52 secs 1:45 2.3kg 31 secs 1:02 2:11 4:22 4.5kg

, because running – especially quicker-paced running – is one of the best ways to fire up your metabolism (and keep it fired up). But to get maximal metabolic boost, you need to add weight training. Tweak your running sessions as well, and try to train twice

in the oven.Use Healthy GarnishesOne secret of weight-loss is making bland foods taste great. Smear the right mustard on a low-fat turkey sandwich and it becomes delicious. Use Worcestershire sauce to spruce up steamed broccoli and other healthy foods. Lightly