sports and fitness expert Jane Wake (www.body-a-wake.com). "And as stretching is best done when the body is really relaxed, your day off from hard training is an ideal time." Wake recommends that you fit in two to four stretching sessions a week at home
going hard in the long sessions otherwise you will lose speed. To be the best you can avoid training when you have sore muscles.
people so you motivate each other. Do a road or cross-country race and use the treadmills together at your local gym. Join a tri club and use the sessions and advice on offer." - Tim Don "Tell yourself that training in the miserable winter makes you a
you start your marathon training. Get into a regular routine of a weekend long run (building up gradually), some faster mid-week runs and a few faster efforts in the middle of some of your sessions. It's probably best not to do too much speedwork
mins jogx 43 mins fast/2 mins jogx 43 mins fast/90 secs jogx 4Do this intensive work in the middle of a training session, preceding and following it with several minutes of easy running. But you needn't wait to complete the progression above before
GETTY IMAGESIn order to run at your best, your body needs time to recover between training sessions. Your hard work might end when you pull off your trainers, but your body keeps working afterwards, repairing and rebuilding muscle and gradually
moment to talk yourself back into the run too. Think about target races, a particular weight-loss goal or where this session fits into your training schedule. Focus on all the ways the session will benefit you rather than the excuses making you want
it defies the conventional wisdom. Daring because it limits participants to just three running sessions a week. And daring, in the extreme, because it tells runners they’ll become faster on fewer workouts."Train less, run faster" – you’ve heard the refrain
intensity, giving increased gains in maximal oxygen uptake. A high-intensity cycling session, for example, will help to develop increased lactate tolerance, buffering capacity (both of which improve your ability to function at your best during bursts
."Suggested sessionThis one comes from running coach Roy Benson, a long-time advocate of heart-rate training. To do it, you'll need to determine your WHR. Take 70 per cent as your upper limit, and 60 per cent as your lower limit. Plan to run 20 minutes in total (head
