to fit a few more runs in each week. They don’t have to be at a hard pace, but a nice steady three or five miles will be of some benefit. You’ll certainly be well warmed up for the classes!Do this and you can concentrate on fitting in what we call your

? Do I go long and slow, or should I keep up the pace and go for the ‘burn’?A The key to fat-burning is to realise there is not an instant ‘switch’ from fat-burning ‘on’ to fat-burning ‘off’. Plus or minus a small variation, you will burn the same

as many words as the Eskimos have for snow. You might have read or heard about some of the following: anaerobic threshold, ventilatory threshold, lactate threshold, lactate turnpoint, Conconi pace, or even OBLA (onset of blood lactate accumulation). All

three swims per week as the basis of your preparation for this element of the event.3. In these final 12 weeks, replace your twice-weekly circuit training with cycling. Go 5-10 per cent faster than your target race pace in six sections in one

(moderate-paced runs with random fast bursts). 30-60 minutes.70-85% Undulating route – peak at 85% on the climbs. 30-90 minutes.85% Anaerobic threshold run (or ‘tempo run’) – this teaches your body to run hard for long periods. Approximately 10-mile to half

at your brisker pace, but also in your daily runs (so 40 minutes will start to feel like 30 minutes, or 9:30 miling like 10-minute miling). Don't worry if you're not 'fast'. Your session should just be faster than usual. Here's how to start - just do one

the perfect balance," says coach Keith Anderson (fullpotential.co.uk). "It's also ideal for some faster-paced work."But it is tougher. "You do have to work harder on grass than road," says Anderson. Run along a paved path and then step on to the grass verge

further. (Isn’t 26.2 miles far enough?) Instead, they want to improve their speed endurance – the pace at which they can cover substantial distances.Fortunately, you can have it both ways. You can follow training plans that build the length of your long

experience, you could aim for an effort equivalent to a 5K pace; if not, the advice is more general. “I tell my athletes to run at a controlled faster pace,” says Glover, “a pace they know they can hold the whole way.”Sports scientist Owen Anderson, another

as practised in training. Try to use the sports drinks in training before race day, as unfamiliar drinks could upset your stomach when you're running hard.Don't get carried away by the crowd and other fast starters, run your planned pace. Those who start too