for someone in their 40s, because maximum heart rate declines as we get older. The rough rule of thumb for estimating your ‘age-predicted’ maximum heart rate is to subtract 0.8 times your age from 214 for men, or subtract 0.9 times your age from 209 for women

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

Q I’ve been running for just over a year now and can now comfortably train at around 10 minute/mile pace for an hour, which I do three times a week. However, I’ve been doing this for at least six months and don’t seem to be able to get any quicker

an hour (eight and a half minute miling), you should be able to ride at between 10.5 and 17.5mph. But while bike miles burn less energy, you will be able to train for longer periods and repeat the mileage without the associated leg tiredness that running

an objective set of criteria to judge every race. Each race has been marked out of 1000 (the number you will see after the race in the list). There were 200 points available for organisation and quality of course and 100 each for atmosphere, potential for fast

for a heavier runner to be faster than a thinner runner if the heavier runner has the necessary ingredients for better endurance: higher VO2 max, higher lactate threshold and better running economy. Genes play a huge role as well, as does experience

if RW readers could settle a hot debate in our club about speed work. Our head coach is suggesting a session for endurance athletes, as follows: Small warm up and stretch, then speed work (eg 2x5x100m), then straight into the car and drive home without a

days a week; and one for six or seven days a week. Each option loosely relates to a range of target 10K times, and these are shown at the top of each schedule. The most basic option does assume you’re already running a minimum of three times and 16-20

-gel at the start, another between 10K and 10 miles, a third carbo-gel between Miles 13 and 15 (I find this one the most useful) and a final one at about Mile 20. I keep myself topped up with energy drink too. Of course, no fuel strategy can make up for poor pacing

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