comfortable under your belt as your first goal – easily reached goals are the way to go. Start off with 10 mins now, do that for a couple of weeks, than add 1 or 2 mins (or whatever you reckon) a week. You'll improve in leaps and bounds, way faster than you

. Vegetarians and vegans, women and people trying to lose weight are most at risk of protein deficiency. Male triathletes should consume 1.2g to 1.4g protein per kg body weight per day, females need around 15 per cent less than males. So a 70kg male

hours and 30 minutes after the start of the race.T2T2 – 184K (114.4 miles) down, only a marathon to go. If the heat hasn’t hit you already, it will now. As noted above, the heat is usually ferocious in the lava fields and humidity often hovers around

of your urine. University of Connecticut researchers found that urine colour correlated very accurately with hydration status. Pale yellow urine indicates you're within one per cent of optimal hydration. Try to drink one litre of water for every 1,000kcal

energised. ‘Informal exercise’ – raking leaves, walking at every opportunity and taking the stairs instead of the lift – will also help. Personal trainer Luke Cunliffe advises his clients to take at least 10,000 steps (roughly five miles) in the course

– and it shows. When children draw stick figures, you’re the model. Just right Twice a week, spend about 30-45 minutes in the gym. Choose weight amounts that you can lift 10-12 times before fatiguing, and do a variety of exercises and stretches for upper

wait until the last mile before increasing your pace. 10K? Ramp it up in the final two. Miles 10.1 onwards are the ones in which to up your game during a half and you can turn the screw anywhere from mile 20 in a marathon. 10:35 to 16:00 - Finish up You

1802 1:19:01 7:22:05 5:59:56 14:58:41 VixIM 1803 1:21:52 7:38:14 5:35:00 14:58:43 eM.milou 1833 1:31:09 7:24:33 5:55:50 15:09:53 Foggy, a bit rusty. 1871 1:05:57 7:08:11 6:44:21 15:23:29 debbo 1887 1:18:23

elaborate, faster work-outs in the spring. It’s a great way to start claiming – or reclaiming – some leg speed after a long period of mostly easy running.All coaches agree that a good warm-up is mandatory before fartlek or any kind of faster running: 10-15

or runners using heart rate training to lose weight. It's also ideal for people who are simply curious about training using heart rate.Contact 02392 257388; www.cardiosport.comSplash out on the…Polar S610IPrice £180What is it? One of the best top