to follow each hard day with an easier session to allow your body time to recover.Spend a minute familiarising yourself with the training terms in the pace guide below so you know just how hard you should be pushing yourself during each workout. Then, either

Q I want to add some fartlek sessions to my training regime, but I’m not sure how to go about it. How hard, and over what distance, should I push on the quick bits? How easy, and how long, should my recoveries be? A A fartlek session can be either

with essential nutrition advice on how to fuel and hydrate effectively to ensure you have enough energy to train hard and recover rapidly. We know that open-water swimming can be a terrifying part of triathlon, no matter how experienced you are, so we’ve put

sessions, you will enable your body to reap the benefit of the last few months of hard training. As you ease back over the final three weeks, you should start to feel sharper and less tired, and also healthier, stronger and less vulnerable to injury

Biotein protein blend prevents muscle soreness after a hard workout to ensure you recover from training more quickly. 100% Recovery also combines essential amino acids and vitamins with three carbohydrate sources to provide sustained energy release

The blank canvas of the year ahead is a great opportunity for runners everywhere. It gives us a chance to shake up our training regime, reboot our psychological/mental hard drive and dip our toes into challenges new.We can all be guilty of falling

and lungs, but easier on the rest of you than running.Spinning can be an excellent way to train on your ‘easy’ or rest days, as the low resistance used can help you recover before your next hard running work-out. It can help loosen your muscles in the same

– especially those with full-time jobs, families and busy schedules – actually train too hard,” says Williams, a coach of 35 years and an aggressive advocate of the 'least effort to gain maximum benefit' credo pioneered by legendary coach Bill Bowerman. "Train

Helen Tucker trains this way and believes it helped her to win the World Championships in Vancouver, Canada in June. Putting in a hard effort when you're already tired will condition your body to cope with the fatigue of running hard off the bike.

Andy Dixon, Editor-in-ChiefRunner since: 2007Biggest running achievement in 2011: Achieving a new marathon PB (3:08:33) at Boston in April. I trained hard for four months, gave up booze and organised weekends around long runs, so it was nice when