easyand RUN for 20 minutes easy SWIM for 10 minutes easy; CYCLE for 10 minutes easy Sun Strength train for 20 minutes Strength train for 20 minutes Strength train for 20 minutes Race Day KeyBilateral Breathing to both sides

Standfirst: Author: Joe DunbarPics:Issue date: Racing secrets bookletKeywords:uan61-->There aren’t many mile races in the normal sense of road racing, but many tracks around the country offer open graded meetings in the summer. These are events open

Run 8 mins, walk 2 mins. Do 3 times Fri Rest Sat Rest Sun 5K Race! On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly, and don’t wait until you are exhausted

Standfirst:Author:Pics:Issue date: racing secrets bookletKeywords: Article type: scheduleuan108-->   Mon Tue Wed Thu Fri Sat Sun Week 1 15 minutes jogging. You’re allowed to stop and walk, but this doesn’t count as part ofthe

The ‘Get You Round’ schedule A beginner’s programme, mixing some walking with running, over 4-5 days a week.The idea here is to get you fit enough to make it round the course, regardless of speed, so there’ll be very little fast work. You need

Short and snappy, 5K races are the perfect distance for beginners targeting a first race – but an equally satisfying summer target for a speed-demon with more racing experience. This is the destination for all things 5K – all the schedules, guides

Ignorance is no defence when it comes to the rules of a race. Flout them and you could pick up time penalties or worse, be disqualified from the race altogether. Wise up with our guide to a few of the most common, and avoidable, infringements often

trainer and author of The Marathon and Half Marathon: A Training Guide, believes many athletes, especially beginners, make mistakes with race-day hydration. "Lots of athletes unwittingly drink too much water during a race. This flushes salt from the body

1. Sleep well"In reality, trying to sleep well the night before a race never works," says triathlon coach Rick Kiddle (www.rickkiddle.com). "The best sleep will be the night before the night before. Many athletes can survive with little sleep

Q I’ve been running for a couple of years and I’m now quite used to doing 10Ks (my PB is 48 minutes). I’m seriously considering trying a half-marathon, but I don’t know what time to aim for and I’m wondering whether I should do an intermediate distance first.A The basic trainin...