for people with disabilities) shaved two minutes off his time to finish in 1:17; James Smith (Tri 4) improved by nine minutes, with a time of 1:24, and Paul Thomas (Tri 6) slashed more than 15 minutes from his 2008 time to cross the line in 1:47. Something

with the same time as me I would have been about 10,450th. That means I overtook about 10,000 people. I can’t help but feel I could have done a lot better if I wasn’t stuck behind the crowds of people, if I’d had a clear run. It was a lot of effort and it felt

where you can even contemplate this sort of activity. Only speed up in the last mile (1-2km) for a 5K, two miles (3km) for a 10K, and three miles for a half-marathon. The 3 p’sAt its core, performing well in a race is founded on three basic

this will be required during a race. The variation of pace in the session will help your pace judgement, so that you'll know what pace you can maintain for different distances. Find a 10K scheduleHalf-MarathonsThis distance – 13.1 miles, or 21.1 kilometres – has

training. The six sessions that I would include are:10M steady.6M, with the first mile at race pace, the next four-and-a-half a little slower, and the last half-mile faster than race pace.8M steady.A repetition session of 6 x 1200m on road or grass, with 90-120

. I didn’t fully recover for months, and of course, I didn’t get selected for the Olympics. This was a time when I really needed a second opinion. Mix your training I retired from serious athletics in October 1967, equalling my PB of 13:12 for three

and I. Jane was looking for a running partner. That was 4 years ago. After numerous 10km races, 2 Great North Runs, a half marathon in the Lake District and the Edinburgh Marathon in June 2003, which at 19 miles Jane told me " I have no intention

and run at 65 per cent of your working heart rate. (To calculate effort based on your WHR, subtract your resting heart rate from your max – eg 200-40 = 160WHR. Then calculate 65 per cent of that = 104, and add it back onto your resting rate = 144 target

5 HOURS+ (Page 8) Page 1 2 3 4 5 6 7 8 9 10 Rach, 5:20 FLM '05 - my third and slowest marathon! I managed to meet up with my mate Snoop at the four-mile mark. The plan was that he would pace me round to a 4:30 PB. The first half went

Ron Hill doesn't have to think about running today. It's a given; he's going to do it. After 38 years of running every day without a break (which through to the beginning of December 2002 amounted to 13,880 consecutive days) he's not about