Got some pictures of the coastal relay you'd like to share on runnersworld.co.uk? Then drop us a line at editor@runnersworld.co.uk with the subject line 'Coasters' and we'll add them to our Coasters GB gallery.

should be focused on heart rate," says VO2 Max. "But honestly how many people do you hear lined up for an event saying 'I want to run this at 150 bpm'? None. Those of us who train for races/events train to run at certain speed (eg 'I want to do the 10K

and that there is an optimal window for ensuring maximum glycogen replenishment. FerrousFerretA. Here are some top tips:   1. Carbohydrate - about 1.2g per kg of body weight  (i.e. roughly 70g)   2. Protein - about 10-20g is enough (so that ratio is not far off)Good options

.    It is advised that diabetics should consult a specialist before amending dietary intake. Sources: (Dieticians association of Australia 2005; American Diabetes association 2004)Don't miss our next live forum debate - part of a series in our 2010 Virgin

Paul was a finalist in the 10,000m in both the Barcelona Olympics in 1992 and Atlanta Olympics in 1996. He then went on to win the Chicago Marathon in 1996 with a career best of 2:08:51 - a time that, to this day, consolidates his place in the UK

. Don't miss our next live forum debate - part of a series in our 2009 Flora London Marathon build-up. On Thursday March 19, we'll be welcoming club coach - and Lucozade Sport Super Six mentor - Steve Smythe into the forums between 1pm and 2pm to answer

at the London Marathon (2:46, 2:43, 2:46, 2:43 [his quickest in last 20 years] and 2:47). Over the years, he estimates he's run about 2,000 races.Read the whole forum debateQ. Most marathon schedules are based on past performances but my opinion is that you

Liz Yelling has been competing as a top international athlete for more than 15 years. In 2006, she won the Bronze medal in the Commonwealth Games in Melbourne and she has twice represented Great Britain in the Olympics (Athens 2004 and Beijing 2008

did a 1-2 mile jog cool down, but then I was stuck in a car for hours due to a breakdown so my knees were flexed for ages).This is supposed to be my last big training week before the three week taper. I took Monday and Tuesday off. I felt fine

of that. She explained it to me: we were going to do five intervals, with three-minute recoveries. The aim was to run it exactly the same all five times.5-4-3-2-1 go! This isn't hard. I can do this. Well, maybe it's not so easy. Well, maybe I shouldn