Nigel's Profile | Nigel's Training Schedule | View Nigel's Training Thread An Example Training WeekDay 1 5.30pm 80-minute easy run (approx 10 miles) and 60 minutes of karate Day 2 5.30pm Two-hour run (approx 10 miles easy and three to four

restaurants and on TV. A few nights a week he runs the 10 miles home from his London restaurant – complete with a weighted backpack. His approach appears to work: in the 10 years he’s been running, he has run the Flora London Marathon eight times (3:30:16 PB

) Day 4 7pm 30-minute easy run (approx 3 miles) Day 5 11am Cross-country race (approx 40 minutes, 90% MHR) plus 10-minute warm-up and 5-minute cool-down Day 6 8.30pm 45-minute easy run (70% MHR) Day 7 8.30am 110-minute run (80% MHR) Seven

's lost 4.5kg over the last three to four months since starting a new job without changing his food intake or training. His ideal weight would be around 74 - 75kg. Rob's Profile | Rob's Training Schedule | Rob's Training ThreadAn Example Training Week

:08:28 Height: 1.73m Current Weight: 75.3kg Helen's Profile | Helen's Training Schedule | View Helen's Training ThreadAn Example Training WeekDay 1 n/a Rest Day 2 9.30am 75 minutes running (moderate intensity) Day 3 n/a Rest Day 4 n

by including resistance exercises in your training schedule, your protein intake should be higher still. Aim to eat 1.6g of protein per kilo of body weight. Protein powderA balanced diet should provide all the protein you need, but if you think you