to about 20 minutes. First time outside, after two minutes, I was absolutely dying. It was so much harder! I simply slowed it right down on a two-mile run and would have a two-minute walking break halfway through. As the months went by I slowly started

programme isn't necessary. Just listen to your body, run, rest and eat and drink well. If, however, achieving a set distance or time are your main goals, then you really do need to follow some form of programme. Depending on your current level of fitness

as smoothly as possible. From bum-bag necessities to perfectly timed pit stops, make sure you’ve every eventuality covered with these handy pointers.The week before...Prepare yourself mentally by rehearsing the last four or five miles in your head. If you can