to agree with my body never to run after 4pm if I want to sleep that night. I think it's something to do with cooling down and hydration. If I were to do a long run at 8pm, I'd literally wake up every few minutes during the night, hot and thirsty. – Tim

to recover between each repetition. Be sure to have a 10-minute warm-up jog first and a similar cool-down afterwards. The best place to run intervals is on a track, but if you don’t have one nearby don’t worry. Find a flat grassy area, where you can run

feeling cool, but soon warmed up. However, it did seem to cool down mid-run before warming again towards the end, which was confirmed by the temperature readings."Overall The thermometer showed the Mizuno was efficient, as the final reading was just over 1

, as this is more likely to contain more natural ingredients."Chasers With PintsIf standard sports drinks during races don't cut it for you, try the Midsummer Dream Footpath Race in Devon. In Britain's answer to the Medoc Marathon, runners down a pint at six pubs

, 10 mins warm up/10 mins cool off jogs. Wed am (30-40 mins steady), pm 1 hr steady.Thu am (30-40 mins), pm 30 mins hill circuits – 10 mins warm up/cool down jogFri am (30-40 min) pm 1 hr steadySat am 45 mins fartlek (aim at approx 12 efforts between

-wielding volunteer lops the lid off a coconut for me. Gulping back the coconut milk I notice the Caribbean Sea is the final destination of this race experience for many, soaking their weary legs in the cool waters. But it's not for me. I down the last of the juice

. The one disadvantage is that they force you to turn frequently and can strain your muscles unevenly. But if you change direction often, you'll lessen the chances of injury. Also, run in the far outside lanes, especially during warm-ups and cool-downs

, and include a five-minute warm-up and cool-down with each session.JOE VIGIL’S ACCELERATIONSJoe Vigil, a coach, designed this session for leg turnover and speed, but it also burns maximum calories in minimum time.Go to your local track, or find a flat area

easy, then 6 x 600m with 90 secs recoveries, 10 mins jogWed Warm up, 2 x 1 mile at race paceThu 30 mins easy, with stridesFri RestSat 20 mins jog, with 6 x 150m stridesSun Warm up, 10-mile race, 10 mins cool-downTOTAL: doesn’t matterPace Key

20 minutes, do 20- or 30-second bursts of high-intensity effort (alternating with 30 seconds of recovery); then cool down for five minutes. Follow that with two sets (10-15 repetitions each) of these three plyometric (explosive jumping) moves, which