schedule aimed at the Great North Run in late September. Our weekly half-marathon email will keep you on top of your training, and on course for a best-ever race-day performance. Each bite-sized bulletin will contain a digest of your schedule (sub-1

sessions at a higher intensity to train the body to delay the onset of lactic acid.As with running, good technique is also a performance factor in cycling. For example, the best runners perform drills to help them run efficiently, while top cyclists

as the scheduling of your next training session or competition. Nevertheless, as a general rule of thumb, approximately 1 g of carbohydrate per kg body mass (i.e. a 70 kg athlete would require 70 g), 20 g of protein and 1.5 L of fluid (for every 1 kg loss in body

is plenty. If you are training for a sprint- or standard-distance triathlon, building your long training sessions to twice the race distance is the best approach. If you are preparing for a half-Ironman distance race, aim towards 1.5 times the race distance

Q. After running sessions I often have sore knees. Are there exercises I can do to improve knee strength?A. This is a frequent complaint from runners and triathletes. The most common problem is called runner's knee. This is a pain just below

-productive. Taper your training for two weeks before race day. The best way to do this is to reduce your mileage by about 60 per cent and carry out a few decent-intensity efforts. Focus on greatly-reduced interval sessions in which you use both 5K and 10-mile pace

When it comes to preparing for a race, finding a training schedule is likely to be top of your to-do list. But what if your lifestyle just isn’t suited to following a pattern of prescribed sessions?That's the challenge facing this week's questioner

.Quality not quantity Speed training should not account for more than 15 per cent of your total mileage. So slot in your speed sessions around the regular work you’ve been doing all along. Speed Sessions That Will Guarantee Faster RunningHere are 39 sessions

in a short space of time. – carl gardnerUse your training time to explore your local area If you have any interest in racing I would advise that you spend most ofyour time training outside. Save the treadmill for intervals or threshold sessions

or too far too soon. It’s a common mistake to believe you should feel exhausted after every training session – this isn’t true and will only cause you to give up your schedule. Start by alternating walking and running and only go as far as feels