1. If it’s tough enough for the pros, it’s good enough for you“Spring is the time of year when the first races are not too far off and we need to control our pace, as well as know what paces we can perform at. Both sessions here address these points – the difficult one is swimmin...

’t have to run enclosed by all the same trappings of modern life. Lose yourself in nature and run for the sheer joy of it.3. Use the whole dayIf you usually run after work, then once a week run early in the morning or at lunchtime. Admittedly, setting up a

, try running instead. Ford, who trains people at London’s Fitness Exchange, says you don’t have to run hard and fast to turn your paper run into a mini-session. He also recommends lunchtime work-outs. “They’re a great way of building running into a

the clock by breaking up your run into two shorter sessions. Instead of a single 40-minute run, maybe a do 20 in the morning and the same at lunchtime, or whatever fits your schedule.26 The 10-minute miracle. "Run faster-than-normal training pace (but don

this to 13 hours. This consists, roughly, of one swim, two runs, three bike rides and one core-strength session in the gym. He fits all this into lunchtimes and evenings (he's not keen on training early in the morning) and ensures he has one rest day every