), jog back (1) 4Tuesday: Jog out (1), 12 x 400m with 100m jog recoveries (24), jog back (1) 26Wednesday: Jog out (1), 4 laps steady (4), jog back (1) 6Thursday: Jog out (1), 10 x hill reps and recoveries (20), jog back (1) 22 Friday: Rest 0Saturday: Jog

be at least 127cm, with 140-150cm preferable for taller runners. Make sure you feel comfortable and confident on the belt, and check that it doesn’t sometimes stutter, slip or slide off-centre. Controls The console buttons for changing speed and incline

no matter what run they're doing. Mild to moderate overpronators will find it a top multi-distance shoe, while heavier runners seeking a supportive shoe for shorter distances should also check it out.Contact 0800 056 1640; www.nike.comPuma Complete Heras

treadmill, you don’t need many preset programmes, and you can live with a slightly narrow belt and lightweight feel.Contact: 0115-981 0205; www.hebbindinc.com (*Best below £1500*) JK-Exer 938B £1099Defining features 5 programmes; 10mph; 43x133cm; 0-12°; 1.7

and compress it firmly against the injury site for 12-15 minutes. Try to elevate the injured area. Repeat this hourly, or as often as you can for the next three days. You can use it again if you feel twinges as you gently stretch out the injury on subsequent

(2GB), £179 (4GB) Weight 44gEstimated battery life 14 hoursThe iPod Nano looks great, sounds great and, in its 4GB guise, holds up to 1,000 songs. It's intuitive to use - even the most technophobic runner out there will have little trouble

.Contact www.nike.comNike Triax Swift – £80Simple and intuitive to use, the Triax Swift is perfect for marathons thanks to its 27-lap memory – a split for every mile – and the last 0.2. The Swift also has three countdown timers, which could be useful if you

Competition, it's a very stable racing shoe. It also provides plenty of cushioning, so over the marathon distance, moderate overpronators aiming to run anywhere from 2:30 to 3:00 should find enough support from the Supernova.Swap and Save If you usually race

well priced.Contact www.timex.comOakley D1 £129 Features 100-lap memory; three alarms; three-zone countdown timerPros Clear displays; two-deck stopwatch; sturdy lightweight strapCons ExpensiveThis is a very modern execution of a traditional

of useful features including a 200-lap memory, three target zones and detailed personal inputs such as VO2max and Body Mass Index (BMI). The chest strap chafes mildly but no more so than other HRMs. The regular functions such as the stop-watch and count