. The trick is to get maximum muscle repair and metabolism boost with minimum belly expansion by opting for lean, nutrient-rich cuts. Chicken breast is the obvious choice, and though this low-fat protein hit should definitely be part of your nutrition plan

reducing your planned training sessions. The freedom that comes from not running as much can mean you have energy to burn and time to kill, but don't neglect these key areas during your two-week countdown:Training Get plenty of rest - don't do all the odd

.Goals"Autumn/winter is also the perfect time to set goals for the next 12 months," says Darren, "though you should be receptive to altering your season’s plans should your circumstances change."Why is goal setting important? "When we coach athletes, it helps to fully

journey.The guide includes:Complete 16-week training plansRunning rules of success explainedThe best gels and supplementsTips on how to avoid hitting the wallMust-do UK and international marathonsRunner’s World Coach: Marathon Training Guide is now

and I'm keen to get a sub-2:00 time in order to be close to my previous PB of 2:03:57.  Do you have any advice on training plans and what I should focus on during training to ensure I don’t overdo it again? ShalhaA. You didn’t mention how many times a

was still being me. Clowning around, having fun. Plus, I’m just doing my job. Athletes earn most of their money through endorsements and that’s just the way it is. The sponsors pay us, we do what they want.”On the next page: Discover how Bolt plans to win

of their way to find a television, pubs didn’t go quiet, dinner plans weren’t rearranged. Holmes was, so the public perception went, a nice woman. And when injuries subsided, a decent runner. She’d won the Commonwealth Games, although nobody got too excited

three miles longer than the race distance.Come race morning, I was nervous. Plus, I’d forgotten safety pins, so my (idiotic) plan to tie my race number on with ribbon didn’t help matters. (Happily, I managed to borrow some from the guys on the Total

to achieve choosing gels. I like to space mine across the hour, taking one every 30 minutes of running (Maxifuel Viper Active Gels contain 25g carbs per gel) and washing it down with 250-300ml of water, which I carry on a running belt. This fuelling plan

-read 'what went wrong' article.Target Your Peak Performance with our guide on when to push forward with a tactical burst of speed.Pefect your pacing with a little pre-race planning.Beat pre-race nerves with five tried-and-tested strategies.Don't let cramp