the performance of the one variable that kit makers can't control - you.OK, you can't head off to a wind tunnel and manufacture a new, faster body, but you can use aerodynamics to improve your form and kit selection, and get that new PB. Click through our
. If you’re running more than 16 miles, use the same formula, but only run the final three to four miles at marathon goal pace.Hills + 800sImprove form and fitnessCombining a hilly route with half-mile repeats elevates your heart rate, which boosts your
to exert yourself on non-running days, some form of exercise will energise your mind, improve your attitude and burn fat. Choose an activity that doesn't fatigue the calf muscles, such as swimming or walking.How to vary your weekYou can keep the same
. To apply, simply complete the online application form (NB: to avoid losing your work you may find it helpful to write the longer answers offline and paste them in to the form). As well as some basic personal details, we'll be looking for a brief
to improve my pace, I added a special ingredient to my training. Hard work! Hard work in the form of group speedwork sessions every week. And during my training for the London Marathon this year, while adding a speed session or two, my office nickname
much bunching at the numerous gates that hamper progress along the Thames. But this had limited success over the first few miles as queues formed at bottlenecks. Three, even four, wave starts would improve things - but understandably logistics prohibit
month later she won Ironman Regensburg and at the end of August she won Ironman Canada, in a course record time of 9:03:13. She is in blistering form but three Ironman races in relatively quick succession may take their toll in the fierce heat of Kona
particularly notable performance in his first race of the season. "I was prepared to give 100 percent of what I had but I didn't know what that was," he said afterwards. Plenty, as it turns out. Fourth last year (with a 2:41:59 run), he's in formidable form
: Men in Tights meets The Blair Witch Project and you've got the picture. Sod the pub. This was, without doubt, the best Saturday night I've had in a very long time indeed.Rat Race's inaugural Legends of Sherwood Forest forms the finale of its
form when my legs are burning on the Wattbike and I'll still want to hit you.
