performance.Experts agree that you need to drink enough to restore lost fluids. The weather, the distance and the intensity of your effort will all determine how much you should consume. In shorter races on hot days, water works fine as a replacement drink

training on Thursdays and a long run on Sundays. For interval repetitions, he runs 12 x 400 metres or 6 x 800 metres at slightly faster than his 5K race pace. On tempo days, he runs four miles at a pace that’s 10-20 seconds per mile slower than 10K race

For as long as I’ve been running – and I recently passed the four-decade mark – I’ve been practising certain key principles of our sport. Run long to develop endurance. Run fast to build speed. Take recovery days as necessary. Sleep well. Eat a

would say. “Some day I’ve got to get this data published.”The goal behind my visit was to produce a sort of simplified Daniels’ Running Formula. A magazine column can’t replace a 280-page book (and I highly recommend the book), but you can use

to four. To their surprise, they didn’t slow down in local road races. So they cut back to three days of running. "Lo and behold, our 10K, half-marathon and marathon times didn’t suffer at all," says Pierce. "The more we discussed this – and we discussed

. Training that isn’t specific will still produce results, but it won’t produce the best, most efficient results. In other words, you can go out and run around town for 30-40 minutes a day, and your condition will definitely improve. There’s no denying

Amby Burfoot is Executive Editor of Runner's World USA, and the 1968 Boston Marathon winner Imagine that there was an exercise programme that could guarantee to get you in shape with only three identical 30-minute exercise sessions per week. I

was the greatest female distance runner on the planet, the Paula Radcliffe of her day. And now she was coming to Boston to fulfil her destiny.Between destiny and the finish at Copley Square, however, something went terribly awry. The queen of the marathon suffered

per cent or three per cent increase might be more appropriate.In addition to following a hard day/easy day approach, or more likely a hard/easy/easy pattern, many top runners use a system where they scale back their weekly mileage by 20 to 40 per cent

will also work for you. Here are some of the highlights.Heat acclimationMany years of heat acclimation research have convinced most experts that you can do a good job of adjusting to the heat in eight days, a better job in 14, and perhaps better still in 21