on a soft surface, such as grass, if you can(Plus: be consistent. Five or six weeks of modest weekly speed sessions will make a noticeable difference. Two weeks of macho nonsense and a month off won't.)Still pushed for time? Five key articles to print

or on grass. It will help strengthen the muscles in your lower legs and feet."Subscribers can view more off-road duathlon advice in the full article. If you'd like to subscribe, you can make a significant saving on the newsstand price by subscribing online now.

on chipping away at your PB. Pick from either one (5K) or two (10K) pancake-flat laps around the reservoir over a mixture of grass and track. If you're coming straight from work, the excellent race HQ at Datchet Water Sailing Club offers refreshments, changing

Tarmac, bridle paths, grass and plenty of mud; great organisation meant the race ran smoothly and the marshals were some of the most vocal around. Enter online now.5. Chippenham Half-MarathonWiltshire, September 12   This is one of those races

help. Avoid gradients and run on soft, level surfaces like grass or trails.Always ice the affected area after you run or cycle. Gently stretch the affected area with one or two stretches. Hold each stretch for 15 to 30 seconds. And check your running

; it will make ordinary training feel much easier, too.How? Find a clear circuit – ideally on smooth grass or a track – that takes about five minutes at your realistic goal 5K race pace. (A constant distance is more important than an exact time, so if you work

(Cinnamon chicken) Rule 2: Eat meat, poultry or eggs from free-range or grass-fed animalsBy eating lean meats, poultry and eggs, along with dairy products, runners can easily meet their increased protein needs and take in crucial minerals that can be hard

’re all unnecessary fears. What’s more, whether you want to beat an ancient 800m PB set on the grass track at school, or outkick the runner who always sprints past you in local 10Ks, adding speed will be immensely rewarding.Speedwork doesn’t just make you

concrete. Don’t run on the side of steeply cambered roads, because it can lead to injuries. If possible, run on the most level part of the road.Go for the green Parks are excellent places to run. Usually there are plenty of grass fields to run around. You

be kept out of the shoe and prefer a Gore-Tex or other waterproof membrane in the upper. This works if you're on wet grass or splashing through puddles, but the drawback is that if water comes in over the cuff it can't escape. The second approach stems