in advance, you can never be too prepared for a race.Neil TillottTHE SHIRT New York City Marathon, 2000I ran my first marathon at London in April 1999, and so for 2000 I decided to tackle two 26.2-milers in a year. (I was 19, so it seemed like a really good

. Keep your heart rate 10 to 15 beats per minute lower than your normal training heart rate. On recovery days, make plans to run with someone who is generally slower than you. Hold back and let them take the lead during the entire run. If all else fails

-jogging; 1:36 on a ski machine; 1:15 on a step machine; 1:36 on an exercise bike; and 1:36 on a rowing machine.10. I need strong legs for running, why should I work on my upper body?There's no doubt that your legs are your main priority when it comes

……again!, Mij tells us: ‘At 43 and 15st I ran the Lake Vrynwy Half in 1:52. I enjoyed it, having run a negative split, but somehow it left me flat (probably because I compare it to when I was 27, 14st and did 1:35), and as I said I haven't run since.‘I'm now 45

P20 Once A Day (£18.45 for 200ml from chemistdirect.co.uk). If you have fair skin or a family history of melanoma, consider sun protective clothing and avoid midday runs. You should also have a coffee before you go, advise dermatologists from

my mileage and practised running above 14,000 feet, but still I'd limped home after aggravating an old Achilles injury. Today I was ready for a charmed third try. I was fit, healthy and confident of a top-10 finish. Maybe I'd even break three hours

run for 132 minutes.If you ran for 150 minutes this week - next week run for 165 minutes.23. Go running, even when your head says 'no' Some days your legs may say yes, but your head says no. Give yourself 10 minutes to warm up, suggests Kastor. "A good

). Take a 20-second rest between each set.If your swim on race day is 1500m: weeks 1–6 swim five sets of 200m. Weeks 7–10 build up to seven or eight sets – effort level 7.5 or 75 per cent of your MHR. Take a 20-second rest between each set.Session 3

on the rack. Pick up any kit you need for the run, such as drinks, gels and a hat.RUNExpect to feel a little sluggish as you start the run but remind yourself this feeling will fade thanks to your training. To help your body adapt, focus for 10 to 20 seconds

m.For example:> 20-25 x 100m, 15 seconds recovery> 12-16 x 150m, 20 seconds recovery> 8-10 x 250m, 30 seconds recovery> 5-6 x 400m, 60 seconds recoveryTry to keep a consistent swim stroke. As you progress, reduce rest intervals before increasing pace