1. DeadliftsWorks: Your Glutes, hamstrings, hips, quads, backPurpose: The move strengthens your posterior chain – the stride-driving muscles in your hamstrings and glutesHow: Stand with your feet under a barbell, shins almost touching the bar, feet

Two 50 per cent runsSet up two markers six to eight metres apart, and perform all drills between the markers (except Pogo Jumps). Take five to 10 seconds' rest at the end of each length. After completing the routine, take a few minutes' rest

He's broken the 100m world record three times and the 200m world record twice - but can Usain Bolt run even faster? Judging by the way he slowed down at the Olympic 100m final 10m from the finish, there's room for improvement. His form, according

directions.Plan B Spend 40 minutes on the bike, stairclimber or elliptical trainer (five-minute warm-up, 30 minutes at a steady 70- to 80-percent effort, and five-minute cool-down). Then, for the next 20 minutes, perform one or two sets (12-15 repetitions

for poor movement patterns, which, in the long term, can cause degeneration and trauma in muscles and joints." In other words, you can run without good hip, knee and ankle alignment, but it's a risky game to play. Chain reactionHere's an example

range given, then gradually increase the speed of each repeat. WEEK SESSION SIX-MINUTE MILER SEVEN-MINUTE MILER EIGHT-MINUTE MILER A (1, 3, 5) 6 to 8 x 400 metres with 200-metre recovery jog 1:30>1:25 1:44>1:39 2:00>1:54

by helping you cover more miles with less effort,” says strength and running coach Paul Collins, author of Dynamic Dumbbell Training (£14.94, Meyer & Meyer). “A weakness in these muscles is often a precursor to injury.”To shore up your black spots and make

20 minutes, do 20- or 30-second bursts of high-intensity effort (alternating with 30 seconds of recovery); then cool down for five minutes. Follow that with two sets (10-15 repetitions each) of these three plyometric (explosive jumping) moves, which

rather than a rocky fell. And always look 10-15 metres ahead – not down at your feet.Workout ideasRecovery runTrails slow you down, so they are the perfect place to do your recovery running. Aim for 20-45 minutes on an easy trail at a pace that is two

. Pretend you’re holding a crisp in each hand and that you have to run without breaking them.Run tall, with your head upright and your hips tucked directly under your torso. And try not to lean too far forward. Also, don’t overstride. You want to use a short