-time racers, or an equally difficult distance to master for an experienced athlete.Training Schedules | 10 Steps to 5K Success10K The UK’s most popular racing distance - a logical step-up from the shorter 5K, or a testing time trial for the more fleet

be proud.Typical training weekMondayGym: half an hour of weight training TuesdayTrack session: Five miles of effort, eg pyramid 2,000m, 1,600m, 1,200m, 800m, 1,200m, 1,600m, 2,000m WednesdayAM Swim 1,000m including some arms/legs onlyPM One hour steady run

of women who say they've actually run better after having sex before a race," says Milroy. There might even be some evidence to back up his claim: a survey of 2,000 runners at the Flora London Marathon revealed that the runners who'd had sex the night

, helping her recover from disasters like losing her shoe at the 2007 European Cross-Country Trials. "During the race, someone stood on the back of my spike. I just had to carry on with one bare foot!" She won that 4.4K race in 15:13. And after she turns

less body mass in the form of muscle – around 28 per cent in young children, compared with 35 to 40 per cent or more in the late teens.11-16 This is the age when talented runners begin to emerge. Girls have fully-developed lungs by the age of 14 while