indexRW's quick index--This is a bare-bones version of our far friendlier BIG Marathon Index. But, if you're in a hurry...Free marathon newsletter... Sign up! It's a weekly colour email, with a full week's training, timely tips and up-to-the minute

Stage 5: 42KToday was the marathon stage of the race. I managed to run the first half - I'd become bored with walking and wanted to test myself, but at the second checkpoint, at the 24K-mark, and with the temperature hovering around 50C, I took a

back as fast and hard as they can, they will speed up. Swimming is all about technique - the right angle of the forearm in the water and the correct timing of the stroke are vital. Your arm doesn't really start pulling backwards until the hand

the increased effort on muscles.I encourage swimmers to look at each other, above and below the water, so they can give each other feedback.This real-time observation will make the experience of stroke development more enjoyable, help you to perform the drills

the leaders at the front hammering comfortably up the mountains, while the rest of the field is simply trying to survive. Those riders need to expend their energy as efficiently as possible so they can make the time cut and advance to the next gruelling stage

and, with light to moderate pressure, glide the palms of your hands over your legs, starting with your calves and shins and working up to your quads and hamstrings. Repeat 10 times on each leg, increasing the intensity toward the end, so you

No matter how scary (or otherwise) your Jack-o'-lantern is this year, you can put it to good use in this soothing soup. It's the perfect way to warm up your engine - and rev up your energy levels - before setting out to run on cold days

.Degradable shoesWhat do you do with your old running shoes? They might be horribly degraded by the time you've finished with them, but are they biodegradable? And what are they made from in the first place? Brooks, a running shoes and accessories company, has tried

'. And there's no better time to do so than during autumn and winter, so you'll be primed for next year's race season.The confidence gameConfidence comes from the belief that you can do what you are about to do. It's based in part on the training you have put

Standfirst: Author: Bruce TullohPics:Issue date: nov98 /panelKeywords:--Target time: 60-70 minutes Mileage: 40-45 per weekWeek OneMon 4 miles easyTue 5 miles easy fartlekWed 4-5 miles steadyThu 10 mins easy, 10 mins THR, 10 mins steadyFri Rest