-paced segment to raise the bar on your aerobic threshold ultimately makes goal pace seem that much easier," says Paul. After warming up, run one mile at, or up to, 30 seconds faster than your marathon, half marathon or 10K pace. Then run 400m at 5K pace

and flexible.'As well as this the pose relaxes the neck and upper back - both of which can get tense on a long run and stiffen up as you get tired. A relaxed upper section means you'll find it easier to swing your arms - and of course the arms dictate what your

The Secret: Fast FoodTime-pressed Nate Appleman (PB 3:51), reveals how to fuel up when seconds countAppleman  started running four years ago for his newborn son. "I was pushing 18st," says Appleman, winner of the 2009 James Beard Foundation's rising

Q. I'm training for my first triathlon. Will I be quicker if I wear trainers for the cycling and running (so I don't have to change shoes) or if I wear cycling tri shoes (which I haven't used before), then change into my trainers?A. If you wear

and the people makes you want to get out of the front door. After my break with injury, it was certainly much easier to get back into the swing of things here than it would have been at home."Boulder currently contains what Tom describes as the 'who's who

to the discipline of riding alone and learn to pace yourself without being distracted by the run to come. You'll be motivated to work hard because the TT results are published afterwards, and when it's all over you can relax and compare notes with fellow riders