and recovery time? Running the same distance at the same pace all the time means you'll be working a limited range of muscles in a narrow cardiovascular range - and you'll probably be bored, too. Calculating how much recovery you need requires constant

already know how tough the Challenge is.But I do remember how beautiful and varied the races are - and how amazing I felt when I crossed the final finish line last time. I'm hoping this week will reignite my love of running, so I can get in gear for a

GETTY IMAGESIn order to run at your best, your body needs time to recover between training sessions. Your hard work might end when you pull off your trainers, but your body keeps working afterwards, repairing and rebuilding muscle and gradually

4-Day Challenge in November (a 6K run, an 11K trail hill run, a hilly trail half-marathon and a 10K road race).Before now, I've trained for one race at a time, with shorter races designed as build-up races to the big event. I've never before had so

Spring is the perfect time to get some 10Ks under your belt, whether you're planning to run your very first race or fancy a quick sharpener after months of marathon training.Clandon Park 10K (Guildford, April 24)Grab your family and friends - with a

Lausanne Grand Prix, Usain Bolt still went on to run the fourth-fastest 200m in history. Harness nervous energy – turn fear into fast times by overhauling your attitude to nerves. Rather than viewing nerves as a handicap, think of them as a sign that you

endurance rather than speed training – so swap time on the track for long runs and hikes on similar terrain to your race.You'll be running longer, so your body will need more time to recover. Without enough rest days, those crucial long runs will tire you

've done, how you feel your running's going and what you were thinking and feeling before and during your run. With time, you'll soon become aware of how your thoughts and feelings affect your performance.Problem: You're plagued by negative thinking

in mind. Whether you're in need of inspiration or even if can't face a proper meal before a run, there is something here to fuel your session and set you up for the day. HOMEMADE AND HEALTHY Take a little time to make your own cereal and you'll dodge

of London for conservation projects.And the summertime staging makes the Zoo Stampede perfectly timed for a proper day out – pack a picnic and enjoy the rest of the day in the zoo as free entry is included in the price tag. 2. London Santa Run 6K