burst you might choose a target that’s just 100m away and sprint to it flat out. Then for the next hard run you’ll see something 800m away and stride towards it at your 5K race pace.It’s entirely up to you how hard or easy you make the session. Unlike

and fit one of these in at least every 10 days.I’d also recommend training on the track. Try hard intervals over as little as 200-400m, up to 1K. Shorter repetitions will help improve your pure speed and help you kick at the end of races. Longer

your washing loads (unless you don’t mind smelly kit), and the novelty value of that soon wears off! There are other disadvantages, too. If you are training for a marathon, you still have to do the very long run – two 10-milers are not as beneficial

Q I’ve never seen a convincing answer to the question “can bike sessions replace running and still make you a better runner?” For instance, will I be a better runner if I replace a six-mile fartlek with a 50-minute bike speed session, and an easy Saturday run with a three-hour e...

Q I’m 22 years old, with PBs from 16:49 for 5K to 1:16 for the half-marathon. My running is going well, but I’d love to try my local triathlon in August. I already swim and circuit train – my only fear is that replacing some of my training

not produce any movement – it’s a static muscle activation.Start by trying to hold for 10 x 10 seconds, with a few seconds’ rest between activations, and repeat several times a day.To train the obliques, lie on your back with one leg straight and the other

Q I’m a triathlete, and a few months ago I damaged my Achilles tendon while cycling. I tried to control the problem with rest, ice and elevation, but to no avail. It now regularly becomes inflamed and painful, and I have to have three to five days off. I’ve fitted an orthosis in...

't take more than 10 seconds, which, for most, is of little consequence in a race. Practising putting them back on in deep water will ensure you can minimise any delay.However, you may not be able to retrieve your goggles, which means you have to carry on

for this level of effort; you'll find yourself thinking, "I can do this for a while, but if I go any harder, I'm going to tire out quickly." It lies close to your 20-40K time-trial power/effort, or 10K run pace/effort.Your goal is to remain under this level

in this marathon. Maybe aim for 3:10, but only if this pace feels easy to start off with. If you still feel good at Mile 20 then you can push on, and at least then you will be rewarded with a more positive experience. Many people are tempted to change their plans