the control group saw virtually no improvement. Go out hard "For me, setting the right pace is the hardest part," says Commonwealth Games silver medallist Jo Pavey. "You can't go too fast at the start and risk blowing up, but you don't want to start too

evenings free for EastEnders) with these effective and efficient lunchtime sessions.Lunchtime Session One - Hit Your Race PaceIf you tend to start well in races of 10K and upwards, but then suffer a catastrophic blow- out before the end, this 4x4 session

you’ve registered, there’s no entry form to fill in and little or no fee because they’re all run by a very generous group of volunteers. You can just turn up and run. "We wanted to create something that had a different atmosphere both from your average

Nick Morgan is Lead Sport Scientist at Lucozade Sport.Read the whole forum debateQ. Is there any benefit in doing my long runs without taking on any products? Would they then have an 'extra-bonus' effect on race day? MaracuyaA. There is school