Building the finishAfter closing the roads in town, the stands are built the day before the race
to build up slowly, and be prepared to revise your marathon goal. Better to aim low and be pleasantly surprised than to doggedly overtrain and face almost-certain disappointment on race-day.Q: I've got a last-minute charity entry.A: The key here is damage
track sessions do just that. They should be your last quality session before a 5K, 10K, half-marathon or marathon. Do your workout on Monday or Tuesday during the week of a Saturday or Sunday race. Start with 10 to 15 minutes of easy running, light
and need to back off a little during the next hard effort. For this first attempt, three sets are enough (two minutes hard/two minutes easy equals one set). Run easy for around 10 minutes after the last hard effort, to cool down. This should take you about
5 minutes walk 10 minutes around the block afterwards RUN: 15 minutes longer than last Sunday’s long run - steady relaxed running on flat terrain. Cool-down: walk 5 minutes REST DAY CYCLE: Warm-up: 10 minutes using gears. Main: 1 hour
, because it already exists. In the USA, Curves fitness gyms for women are springing up like weeds – 8,000 at the last count – selling just such a 30-minute programme.As ever, my question when I heard about this was: what’s in it for me? So I contacted a
Monday: three-hour bike ride; 90-minutes weights; 40-minute swim. Tuesday: 60-minute swim; 90-minute run. Wednesday: two-hour bike ride; 60-minute swim. That might be the start of the training week for a professional triathlete. But they don't have
differently, everything went very well. Key to success: I ran 11 minute miles for the first 20 miles and seemed to have plenty (well maybe not plenty) in the tank for the last few miles. My wife and daughter said it looked as if I was sprinting to the finish
and pour into the pan. Cook gently for 3-4 minutes loosening the edges with a spatula.5 Place under a preheated grill for 2-3 minutes, adding the tomatoes for the last 1 minute, until golden and cooked throughout.6 Cool slightly before turning out
Time: 3:58Started well, although stop-start for the first mile. Managed to keep to 9 minute pace, until the last 3 when it slipped to 10’s. Finished 3:58:51, so very happy and thanks for the training programme, support and help from the team
