caloriesSpeed SessionsSpeed sessions are always great calorie-burners. After a five-minute warm-up, try running one to three minutes at 85-95 per cent effort, then walk or jog for recovery. Do 5-10 of these fast intervals in a session, then finish with a

Goal: as close to 3:15 as possibleFinish Time: 3:36:00 Sue's Training Schedule | Sue's Food Diary Analysis | Sue's Training Thread | Sue's Race-Week Nutrition Strategy Flora London Marathon: Race DaySue says: Unfortunately, I didn’t have a

for recovery," he says.Successful training requires strict planning and preparation. Wheelchair and other disabled athletes may also have a heightened susceptibility to infection and must be doubly careful with rest and nutrition in order to stay healthy. "I

hard, and make you too tired to add more running days.Just right Alternate four- and six-mile runs, three to five times a week on different courses. Variety keeps you energised, and adding short-distance ‘recovery’ days gives your body (and mind) a

cycle + 5 minutes run]. Cool down: 5 minutes easy jog CYCLE Warm up: 8 x 50m progressively quicker. Main: 4 x 50m close to maximum effort with a full minute recovery between efforts, then 400m time trial, then after recovering 10 x 50m alternating

with over the years. Through a seemingly random series of conversa tions and comments, I have picked up more practical information about training, nutrition or equipment than you will find in any coaching book. Similar people, with years of running behind

than an hour, plain water is a good choice, but, if you have been running hard for longer than an hour, drinks containing sugar or maltodextrin (a slow-release carbohydrate) and sodium may speed your recovery. Researchers at Loughborough University

the hardest. My nutrition was all wrong, but I still loved every minute of it."As the majority of the spectators began to thin out and head towards the run course, the Pirates' supporters faithfully remained on Heartbreak Hill and cheered on the final cyclists

it was the start of a long downhill section; I just hung on. I made a slow recovery over the next 10 miles before, suddenly, my knee hurt. It was at that point I told myself that this was really about survival, nothing else. Finishing had always been my goal. I

you kneadRegular massages are most valuable during your heaviest training months because they can hasten your recovery from training and help keep you injury-free. The best time for a massage is the day after your long run or after a speed session