Racing well is as much a product of mental strength as physical readiness, whether you're out to nail a PB or just finish. Too often, though, runners practise mental tricks such as visualisation just a few days before race day - if at all."That's a mistake," says running coach De...

1. SpeedThe Session: 4 x 40m sprints (with 3 mins recovery), then 4 x 300m sprints (with 6 mins recovery)Tony Minichiello says: "Speed training in heptathlon is crucial as there's an element of it in every event - just as there is in every race distance for running, whether you'r...

over the Northumberland Coastal Run 14’s stunning coastal course. SeptemberIt’s getting cooler this month, which makes it the perfect time to get planning your autumn assaults. Bridge the gap wisely to make a successful transition between

realises that to capitalise on his performance, he needs to plan his racing wisely. That doesn't mean you have to skip summer 5Ks. Like Bekele, you just need a plan that optimises the combination of participation and performance. To do that, pick your

authorities will eventually incorporate many of these recommendations into our own guidelines, but, until then, here are the five most important changes and how you can incorporate them into your healthy eating plan.Veg InThe old rule Eat a minimum of two

that if you alternate heavy and low loads of exercise, your performance will benefit more than if you just do unplanned sessions."Calendar at the readyGrab a calendar and get ready to plan your periodised year. Dr Cardinale says, "If you want to do well over

Whether you want to run a mile without stopping or train for London, it's best to follow a plan that capitalises on what you do best. If endurance is your thing, find a plan that focuses more on mileage and tempo runs and less on interval training

Many elite runners plan their racing calendars a year or more in advance. There are some right now who know that in order to be on the starting line of an Olympic final in Beijing in August 2008, they need to hit an A-standard qualifying time in a

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

swim training consists of holding a pull buoy between your legs and just swimming back and forth, you may want to re-evaluate how you're using your time. With a carefully planned  programme, even a few hours in the water every week can turn your