’s trying to make it around the block four times, as well as the 36-minute 10K runner who’s training for a first marathon with long runs that stretch to 12 miles, then 16, then 20.The gradual-adaptation principle is deeply rooted in human physiology, and has

) in length.Medium (M) Between six and 12 miles (19.3K) in length.Long (L) More than 12 miles in length.Thus, a race listed as "AM" will be steep but of medium length. Most fixtures will also include a reference to their total distance and elevation –3m/400

Whether you're new to the marathon or merely reintroducing yourself to an old friend, we're here to help you plan your race build-up down to the last detail.Here's everything you need to know to prepare for - and complete - your best 26.2 miler

two 80g portions of fruit and 2 1/2 120g portions of vegetables for a 2,000kcal diet, and more for greater calorie intakes. One portion of fruit equals one apple, banana, orange, peach or pear or three plums or eight strawberries. One portion

painter and decorator) first took a 10-year-old Jess to an athletics summer camp as a boredom-busting tactic has paid off in spades. In 2009 she claimed heptathlon gold in the World Championships in Berlin, before taking a medal in the same desirable shade

And they're off... 50,000 runners take to the streets When the inaugural Great North Run took place in 1981, more than 12,000 runners charged through the streets of Newcastle. Thirty two years later a lot has changed. The field has reached an eye

Tuna and butter bean salad Arrange 2 handfuls watercress (or other salad leaves) and some chopped peppers on a plate. Spoon 100g tinned tuna on top, breaking it up as you go. Scatter over 100g (approx of a 410g can) butter beans. Pour over 1

GETTY IMAGES1. WALK AND RUNRemember: miles are miles, as far as your belly's concerned. "Coming back from injury last year, I needed a plan to stop me piling on weight," says James Smith from Hemel Hempstead. "I stopped taking the bus and started

, and Vinnie, a painter and decorator) first took a 10-year-old Jess to an athletics summer camp as a boredom-busting tactic has paid off in spades. In 2009 she claimed heptathlon gold in the World Championships in Berlin, before taking a medal in the same

?Urban Road Runner Mike, you say you averaged 113 miles for two years. No cut-back weeks? Mike Gratton I hardly ever dropped below 100 miles a week except for marathons and the National XC. I won the 1982 Inter-counties 20 miles in 1:42 off a 100-mile week