Warm upOur five runners take to the streets of a very snowy Birmingham University to warm up ahead of their training session, designed by our coaches as a progress check.

the block for roughly 15 to 20 minutes. Listen to your body. If you feel wiped out the next day, scale back the amount of activity.Don’t worry about it yet. You're probably so tired that keeping yourself upright is a strength workout in itself.3-4Progress

miles a week, no consistency or plan - following a structured, progressive plan will definitely help Steve reach his potential.Ady is no stranger to the marathon – he already has 18 under his belt but things have stalled somewhat over the past four years

your all into a 10K, 10 miler or half marathon and get a realistic gauge of how you have progressed. I recommend tapering for a few days before your assessment race so you go into it fresh. Use online predictor tools to see what your result says about

. But then that got sidetracked with my DJing. It involved all aspects of sport and the progression of an athlete: psychology, biomechanics and the physiological side of it.Did what you learned on the degree make keeping fit easier?Yes, because you understood

’s difficult to know where to start. The quad sounds like it’s weak and definitely needs to do a structured strengthening programme starting with two leg squats and progressing to one. It would be good for someone to look at its strength and function. Are your