miles, one or two minutes slower per mile than your race pace. You could be running almost every day and getting in some high mileage after several months. You will improve but not very quickly. However, you will find that you can recover from runs

’s quicker to do that than choke myself on the water and lose more time that way. – cougieMaster the make-a-spout techniqueIf I get a cup of water in a race, I generally tip out half of it, squeeze the cup in the middle to make a spout, sip a couple

. Practice makes perfect (well, perhaps not perfect...). – Mark SleightMake them a key component of your race-day preparationIf I go on a longer training run I always include a big hill or two. You are cheating yourself if you don’t – when it comes to running

If you want to become a better runner, there’s no real training substitute for running. Other sports just don’t cut the mustard when it comes to preparing your body for race day, right?Right. But in terms of boosting your fitness, balancing muscle

This week’s questioner needs your advice on kitting himself out on a rainy day – that way, he’ll have no excuse to forego a training run on account of the weather. How do you tog yourself out if the clouds are looming?"I'm not keen on running