What's the plan for your next run? You may go as far and as fast (or slow) as the spirit moves you or time allows. That's fine, but structuring your workouts can add value. The right plan boosts motivation, helps build fitness while minimising

1. SpeedThe Session: 4 x 40m sprints (with 3 mins recovery), then 4 x 300m sprints (with 6 mins recovery)Tony Minichiello says: "Speed training in heptathlon is crucial as there's an element of it in every event - just as there is in every race distance for running, whether you'r...

Here at RW, we've amassed quite the medal collection over the years (and in the case of triathletesworld.co.uk Editor Alison, massive great cups from the North Pole as well). And we wholeheartedly pity the fool who doesn't.But who has the best bling? Who could rival Mr T in the n...

keep going.I have a mantra that I repeat over and over. I also have it written on a wristband and on my water bottle and keep referring to it during a race to keep me motivated. But I'm not going to tell you what it is.Stay in the moment. Focus

but it can also cause lack of energy and motivation, dehydration, interrupted sleep, digestion problems, disrupted bowel activity, headaches, irritability, irrational anger, loss of concentration, lack of alertness and disorientation - not what you want a few

sits right next to me - it's in my own interest not to let him down!So where do I go from here? I've got motivation, a solid swim foundation, advice from a top coach (which I'll be telling you all about in my next post), and a beautiful Speedo wetsuit

new challenge brings out new goosebumps and anxiety. Will I complete it? Will I be the last cyclist to finish? Much as I would like to be a super calm competitor, nerves play a big part in fuelling my training motivation and the adrenaline to race

Performing Edge (£14.50, Stackpole Books). Along with your workouts, write in your training log how motivated, focused, energised or confident you felt on a scale of one to 10. "Maybe you scribble a three next to 'focused' a few days in row," she says. "So

properly and prevent you developing incorrect technique.Dewi WinkleWith four Ironmen, three London-to-Paris cycle rides and a selection of marathons under his belt, Dewi Winkle is a top motivational trainer, a qualified triathlon coach, Watt Bike instructor

do it? I run because I can and I have the highest motive and though I haven't raised many thousands of pounds every penny counts to try and ease the suffering caused by bowel cancer. If you cant run just raise a glass to my friends John and Colin