running:Simplify Your Training With These Three Key SessionsThe only three quality sessions you'll ever need, whether you're training for 5K, 10 miles or a marathon.Pace Key Learn how to decode your training schedule. Complete Guide to Heart Rate Training

Trail races Name Eric Hardwick MBE, Hastings Lions Club Organises Hastings Half-Marathon (since 1984) Name Mike Gratton, 2:09 Events Organises Tens of races each year, including the Salomon South Downs Marathon, London’s Great Gorilla Run and the Jersey

of women who say they've actually run better after having sex before a race," says Milroy. There might even be some evidence to back up his claim: a survey of 2,000 runners at the Flora London Marathon revealed that the runners who'd had sex the night

therapist and biomechanist Irene Davis from the University of Delaware's Running Injury Clinic. "Your threshold could be at 10 miles a week, or 100, but once you exceed it, you get injured." Various studies have identified injury thresholds at 11, 25, and 40

-90 seconds then increase the next interval to two minutes. Repeat this pattern up to a five-minute interval, make the next interval four minutes and continue down the pyramid for a 1/2/3/4/5/4/3/2/1 pattern. Finish with 10-minutes of steady running at 40

P20 Once A Day (£18.45 for 200ml from chemistdirect.co.uk). If you have fair skin or a family history of melanoma, consider sun protective clothing and avoid midday runs. You should also have a coffee before you go, advise dermatologists from

inspired the trend in 1954 with epic sessions like 10 x 200 metres followed by 50 x 400 metres – a combined 13.67 miles of speedwork. Ambitious runners the world over have aspired to that imposing standard ever since, in a quest for that elusive PB

the equivalent of eight large glasses of water every day, and probably twice that in warm weather. It also means taking in about half a pint of fluid every 15-20 minutes of running. For runs of an hour or more, you also need to replenish spent energy stores

to their normal lengths. Then when you start to exercise, your muscles stretch even more to about 10 per cent longer than their resting lengths. This means you have a 20 per cent change in muscle length from the time you get out of bed until your muscles are well

-jogging; 1:36 on a ski machine; 1:15 on a step machine; 1:36 on an exercise bike; and 1:36 on a rowing machine.10. I need strong legs for running, why should I work on my upper body?There's no doubt that your legs are your main priority when it comes