metres roughly 20 seconds faster than your 10K goal pace. For example, if your 10K goal pace is eight minutes per mile, aim for 3:40. Walk or jog for two to three minutes for recovery. Run 800 metres roughly 10 seconds faster than your 10K goal pace

The start of a new year always heralds a rush of resolutions to lose weight and get fit. Make sticking to your goals easier with tips on getting started and staying motivated from five weight-loss runners who lost up to a whopping twenty stone

.”Now that Andy has decided to make running part of his life, not just a short-term aid to weight loss, Baldaro says short- and medium-term goals may help his motivation. “Goals should be both realistic and measurable,” he advises – getting fit enough to pass

that you’re satisfied with your current weight. Or that you’re not interested in losing a few pounds in order to become healthier, feel better and run stronger.If weight loss is your goal, we have some tips for you – 30 of them, in fact. Not all

weight-loss through a controlled exercise and nutrition plan that helps you burn more calories than you consume. So, give yourself a break on occasion - then get back on the programme afterwards.Day One: Running Off The Pounds | Day Two: Best Exercise

your way en route to your goal. Get back on course the next day. Always set a realistic goal: Take positive steps to bring yourself closer to your goal, though if you are going to lose weight you have to accept that you genuinely want to do it. Don

climbing, swimming and pool running - can keep you motivated and training consistently. This will help you achieve your weight-loss goals. The mixture of activities enables you to become fitter and burn more calories without pounding your legs.Day One

cycling, rowing, stair climbing, swimming and pool running – can keep you motivated and training consistently. This will help you achieve your weight-loss goals. The mixture of activities enables you to become fitter and burn more calories without pounding

Running by numbersWeight loss is a game of maths – and a very simple game at that. In order to lose weight you need to create a calorie deficit; that is, you have to expend more energy than you consume. There are two routes to this goal – cutting

Exercise Options | Day Three: Best Eating Routines For Runners | Day Four: Simple Ways To Count Your Calories | Day Five: Weight-Loss Week: Enjoy Your Food (that's what it's for)