are approaching the end of the run and can prepare for a big finish-line flourish.AfternoonPRE-RACE SHARPENERFind some time for a short practice session. In a perfect world you'll do a brief swim, bike and run, but most people are satisfied with a 20-minute bike

bring athletes' heart rates down in as little as 30 seconds. Problem: You get bad pre-race nerves Keith's solution: Race-day run-throughBefore you leave home for the race, or even the night before, run through a 10-1 Blast Off sequence – a countdown

- whether that's before training, during long races or in recovery - is crucial to racing success.The night before your run: prepareWhat to eat... pasta, rice, soup, wholegrain bread, vegetables...and why: The week before a race is a time to reduce your

: 10-20 seconds Run The CourseDo your pre-race warm-up on the course itself, suggests Udewitz, or jog the course a day or two before the race, if possible. Note the location of turns, hills and water stations. “The familiarity will help you feel

-90 seconds then increase the next interval to two minutes. Repeat this pattern up to a five-minute interval, make the next interval four minutes and continue down the pyramid for a 1/2/3/4/5/4/3/2/1 pattern. Finish with 10-minutes of steady running at 40

."NUTRITIONPass on the extra carbsBread, bagels, pasta, potatoes and pancakes - you just can't get enough, right? Wrong, says sports nutritionist Nancy Clark, author of Nancy Clark's Food Guide for New Runners (£12.95, Meyer & Meyer Sport). Running two or three miles

.Half-Marathon - a huge milestone Half-marathon schedules Tried and trusted... Our best-ever schedules --> for the half; 12 weeks from sub-1:20 to 2:30 run-walk Essential Q&As --> Nutrition, training, race day and more...The technical know-how --> Pacing tactics

: 1 PB for 10K: 1:30 Half-Marathon: 3:17 Marathon 5:58 Strengths: The courage to start and the determination to finish. Weaknesses: Chocolate (but only the good stuff!) Did you

specifically for your fit lifestyle.In 1992, the USDA unveiled its Food Guide Pyramid as a replacement for the outdated Four Basic Food Groups, which had been in place since the mid-1950s. The USDA based its pyramid design on the needs of average people, most

and stretch."13. Bring a friendAlistair Brownlee, 2008 Triathlon World Under-23 Champion, says it's a good idea to have someone with you. "Not just to cheer you on, but to drive you home," he says. "You deserve it."14. Remember to mingleTriathlons are social