efficiently you use energy – an obvious benefit for endurance performance.To put your mind at ease, some elite cyclists have resting heart rates as low as 36bpm, and it is not unusual to see heart rates of over 200bpm. However, your 202bpm is impressive

reduce those muscle aches. On those days where you do feel sore, but you still want to exercise, consider cross-training. Low-impact sports, such as cycling and swimming, work different muscles from running, but will still help your endurance. Something

to incorporate some faster running into your programme. Your three long runs a week will have helped you form an excellent endurance base on which to build, but if you stick to this routine your pace will improve only very slowly, and you risk getting

as possible.(2) Plan longer rides on your homeward journey so you can boost endurance and explore new routes.(3) On hilly routes, use the ascents to do a moderate interval. Rise out of the saddle to boost leg power and climbing finesse. Use the flats

Whatever success, or not, our elite endurance runners currently enjoy, there is no question that Britain has a thriving and healthy racing scene. On any given weekend, you can find up to 60 road races around the country, and there are more than 2500

Many of us would describe the ideal runner’s body as lean, lanky and lithe. But then someone who is none of these things blows past us in a 5K, leaving us questioning what ‘fit’ really looks like.Some doctors say people who are overweight (with a

This week's question comes from a club runner whose coach thinks that cooling down defeats the object of speed work. Our correspondent isn't so sure. Let's just say that you knew where you stood on this one, and it wasn't with the coach..."I wonder

.Linked to this page we have schedules, solutions to get the best out of your training, and answers to the questions you ask the most. (Non-subscribers to Runner's World magazine can only view our 8-week schedules. Subscribe here for rapid access to the rest

to keep your endurance levels high during the summer. Firstly, make sure you recover properly after the race and don't do too much for a few weeks afterwards. Then, gradually try and get back into a routine - a month after the marathon you should start

training twice a week can increase power endurance by 17 per cent. After a few weeks of general training, do star jumps twice a week. Stand straight, then bend your legs and form a crouch position. Swiftly jump up and open your arms and legs in midair