. Build up to three sets of 15, 12 and 10 repetitions, increasing the weight as you reduce the repetitions. (To prevent injury, and maintain balance at speed, complement these exercises with low-weight hamstring curls and oblique crunches.)

: 2 x Isostar Fast Hydration Powder – one lemon, one orange flavour (worth £6.79 each)2 x Tube packs of Isostar Powertabs (lemon) (worth £3.29 each)1 x Isostar Drinking Flask 650ml (worth £2.99 each)1 x Isostar Drinking Flask 1000ml (worth £3.99 each

Neck painTen neck massages over 10 weeks. Sound good? People with chronic neck pain reported a 55 per cent improvement after this regimen, according to a study in the Clinical Journal of Pain. They even scored 39 per cent better on the worst

to 5-10 minutes of work at or above your threshold. You can then top up the amount in subsequent weeks, being careful to work at a much lower intensity on the days which follow, to help you recover. Use submaximal assessment to monitor your

WEEKS)Speed sessions:3 to 6 x 600m @ 3,000m pace with 3 minutes recoveryDistance sessions:6 to 12 miles @ a steady paceTRAINING PHASE:BUILD 1 (4 WEEKS)Speed sessions:2 to 5 x 1,000m @ 5K pace with 3 minutes recoveryDistance sessions:10 to 16 miles @ a

for the next Olympics, the following tips should help to make running a little more comfortable for you.Start slowly. This one’s basic, and it works every time. Ease into your runs and pick up the pace only when you feel warmed up. Johnny Kelley, who completed

Speed repetitions Warm up, then run eight x 400m at mile race pace with two-minute jog recoveries between. 5 Sprints Warm up, then run eight x 200m at 800m race pace with 200m slow jog recoveries between.6 Strides Warm up, then run 10-12 x 100m

to build up your VO2 Max; if race day is approaching skip to Plan B to tune up your fitness. Do one workout per week when racing, two when not racing. Rest one or two days between workouts and always warm up first.PLAN ABoost your VO2 by working in a zone

could be good training prep and could be run as below: 10 - 15 mins easy, five miles at threshold pace, 10-15 mins easy Five miles easy, then five miles at threshold pace (a clever way to run a mid-week longer run and specific to marathon preparation

This New Year, resolve to change your running for the better. It can be anything you like, from trying a new race distance to buying new shoes. To make sure you have no excuse for not vowing to improve, here are 20 ready-made resolutions to inspire