with the nominations, we asked the shoe editors across all 14 of our international editions to pick the running shoes they felt looked the best. Here's the final shortlist:adidas Response Cushion 17New Balance 903Nike Air Vomero+ 3Nike LunarTrainer+Saucony Pro

(or 7 x 3 mins), with 2-min recoveries 5M easy, off-road if possible Hill running: 12 x 30 secs, or fartlek with 12-15 30-sec bursts Rest or 5M easy, starting slowly 3M, jogging only 18M slow. Start easilyWeek 8 5M easy, off-road 6M. Slow start

with 10-15 minutes of easy running before picking up the pace. Combine that with stretching for optimum results.5. Don’t start too fastBeginners usually err on the speedy side of speedwork. Hold it steady, and don’t run so fast that your breathing

stretching and a few strides, then pick the session that corresponds with your weekend race.5KThis one is called a fast-finish mile. Run one mile with the first half at 10K race pace and the second half 16-20 seconds faster. Recover with six to eight minutes

.What's your sock size?Small: 3-5.5Medium: 6-8Large: 9-11Extra large: 12-13 First name:   Surname:   Email:   If I win, please deliver my prize to:   Address line 1:   Address line 2:   Address line 3:   Town:   County:   Postcode:    Terms and Conditions

DiaryWeeks 13 - 14Helen says: Sometimes it feels like all I do is run, work and sleep - bring on the taper! I've had some more great runs and successfully ran 2:39 at the Human Race Kingston Breakfast Run 16 (April 5). Even when I needed to be kicked out

: 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

them on runs, encourage them, lend them your back issues of RUNNER’S WORLD. Do all the things you wish someone had done for you!I resolve to Leave my watch at home for one run a weekWhy? Not every run is a race. Time has its role as an objective means

and 2.35pmFriday April 24 1.55pm and 6.45pmSaturday April 2512pm and 2.40pmThe Expo is a runner's dream, stocking almost every running-related product imaginable under one huge roof – and it's free to enter, even for non-FLM entrants. It's easy

(5k), 36:21 (10k during marathon), 58 (10m), 1:17 (1/2m) 1:36 (16m)] Mike Gratton I would use the period going into the summer to do a lot more interval work and try to improve your 10K times, since this will be key to achieving a faster marathon time