. These will also help to reduce your risk of injury by fortifying your joints and protecting your legs from the repetitive pounding of training. If you are looking for a non-weight-based programme to build leg strength, head for the hills. Hill intervals are also

Tuesday is speed work day in Kenya too. And since it’s not raining, the track at Kamariny Stadium is packed with groups running intervals, practicing drills and chatting with their coaches.Wilson Kipsang, winner of the 2012 London Marathon, isn

and protecting your legs from the repetitive pounding of training. If you are looking for a non-weight-based programme to build leg strength, head for the hills. Hill intervals are also an effective way to build efficient and powerful leg muscles. Find a hill

intervals but never practise race pace," says Anderson. "These are the same people who have old PBs that they simply can't break. Don't expect to run quicker if you don't put in the training." Brain game The mental edge that race-pace training brings may

opponents.Typical training weekMondayAM 10km off road with the dogPM Swim 1kmTuesday AM 13km road runPM Half an hour light stretching or exercise at the gymWednesdayAM Faster run (10km or 13km) or minute intervals PM Swim 1kmThursday16km coastal footpath

every time you pass to grab a drink. You can also practice this on the treadmill, say every three miles. You could also ask a friend to accompany you on a bike and to pass drinks to you at regular intervals, or take some money with you and plan your

get at the gym will help you train harder. ✔    You can fit in spin-cycle training when you cannot go out for a ride. For instance, at lunchtimes during the week.✘    Many classes offer high-intensity intervals week-in week-out, which neglect the all