and the other one is done as an interval session. For the threshold, or tempo, session, do one kilometre at an easy pace, then go straight up to your 10-mile to half-marathon race pace for three kilometres, with a one-kilometre cool-down. For the repetition

maximum heart rate. Continue for a total of 10 minutes, then head to the rowing machine for eight minutes of high-intensity intervals (one minute at 80- to 85-per cent effort, 30 seconds of recovery). Cool down with two minutes of easy rowing.Maximise Your

sessions: aim to run your longer intervals (three to eight minutes) just shy of your 10K pace, and your shorter efforts (one to three minutes) closer to your 5K pace. Indoor running means wind drag doesn't slow you down as it would outside, so your

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and learn about bike maintenance.The race began in Ongar Leisure Centre, with competitors starting at 30-second intervals, snaking 300m up and down each of the six lanes of the pool. The bike course consisted of two laps of mainly quiet country lanes

. The faster you can  breathe out, the quicker you can breathe in oxygen-heavy air.If you want to improve your ability to breathe economically at higher exercise intensities, practise running at higher exercise intensities using intervals or hills.David Tilbury

of training: ‘High-intensity, shorter intervals interspersed with rest periods, which includes tempo runs, fartlek and any other kind of speedwork,’ says Dr Chris Easton, lecturer in clinical exercise physiology at the University of the West of Scotland. ‘And

with wooden spoons. Water stops were regular and well-manned with energy jellies, gels and isotonic drinks handed out at well-thought-out intervals.It is a shame the course doesn't take in any of Manchester city centre, but rather loops from Trafford, through

.Hill Intervals This is the most basic and yet one of the most beneficial of sessions. Warm up with a 10- to 15-minute run and then do a set of intervals on a steep slope – it can be anywhere from 30 to 250 metres long. On the uphill section try to run

start with a session of tempo intervals. How about six minutes brisk, one-minute walk, six minutes brisk, one-minute walk, six minutes brisk.2. Hills are also an excellent way to start speedwork. Try 6 x 1 minute uphill, then jog back down. Gradually