with 10 minutes of very easy running and walking. Stretch gently for a few minutes and mix in four or five 100m strides (at 90 per cent of maximum speed) to get you ready for the upcoming effort. To keep your heart rate up, move around or jog on the spot

:A long run.An interval session, with repetitions of 400m-1000m.A tempo run of 20 minutes or 4 x 1 mile combined with a healthy diet, a high fluid intake and a regular stretching routine.Q: Is it worth using drinks stations during a 10K?A:That depends

, so you can change some specifics when reality sets in."—Jeff Galloway, former Olympic 10,000m runner11. Come ready to play"Fitness has to be fun. If it is not play, there will be no fitness. Play is the process. Fitness is merely the product

. In countries that use the metric system, 30K (18.6 miles) is equally round and frequently used.Most coaches feel that once you reach 16 miles, you’re in long-run territory. That’s the point where the psychological and physiological changes start to take place

, sugar can definitely have a positive impact on your performance. During a 5K or 10K, you’ll do fine without the sugar since you’ll probably be exercising for less than an hour. Studies show that during these shorter events, sugar offers little benefit

.And yet the intense feeling of relief that overwhelmed me on that occasion was nothing compared to the all-suffusing ecstasy I experienced as I tottered off Queensboro Bridge into Manhattan at Mile 16 of the New York City Marathon.It was the contrast, I

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

."Dress code1 Build your costume around a backpack-style harness for comfort. Use material that won't dissolve or grow heavy with rain or sweat.2 If your costume is heavier than your running kit, train by running with a weighted rucksack.3 Be prepared for a

considerably during the very hot weather in July, as it's not recommended to overheat whilst pregnant. My pace remained more or less the same, although I was careful to listen to my body and ease back if I felt tired. Being well hydrated both before and during

what I was hoping for but it is still a new PB, and the fastest I’ve ever run! Read more (Updated 06/10/08)Sue Thompson (aka Pleased of Higham) Finish Time: 1:46:04 (Target time - 1:45) Sue says: The clock said 1:45:59 when I crossed the line