) Day 4 7pm 30-minute easy run (approx 3 miles) Day 5 11am Cross-country race (approx 40 minutes, 90% MHR) plus 10-minute warm-up and 5-minute cool-down Day 6 8.30pm 45-minute easy run (70% MHR) Day 7 8.30am 110-minute run (80% MHR) Seven

time accordingly. Think about it: the swim leg accounts for roughly 10 per cent of your race, around 60 per cent of your time is spent on the bike and the remaining 30 per cent on the run. If you want to compete, rather than simply finish, you'll need

produce up to three times the amount of honey they need.Nutritional BenefitsStudies at the University of Memphis Exercise and Sports Nutrition Laboratory confirm that honey is one of the most effective forms of carbohydrate to eat just before exercise

Lynn Clay from Maxifuel is a sports scientist, nutrition consultant and freelance journalist with eight years' experience in the nutrition industry. She’s a former AAA gold medallist runner, a keen cyclist and she’s competing in Ironman Austria

of everything we have planned for our team over the next few months. They'll be racing across a variety of distances between now and race day so there promises to be stacks of training and nutrition advice available whatever your 2010 running goals. MARATHON

Whether you’ve decided to make a change to your lifestyle, or you’ve just been roped in for a charity race, this index of our best beginner articles is for everyone taking those first running steps. From can't-fail motivation, to a first 5K or 10K

," says Currell. This alone makes it a good meal choice the night before a big race.Many elite triathletes eat pizza before overseas races, particularly if they are a little unsure about the local food. But it's not all good news, says Currell. "It

.To help make all this happen, here's our first-ever beginners' racing guide. Here, you'll find everything that you need to know – from tips on nutrition and warm-ups, to race-day strategies and recovery techniques. Race DayRace day can be intimidating

Q I was disappointed to get cramp at the 15-mile mark during a recent marathon. In the 48 hours before the race, I consumed plenty of carbohydrates and drank approximately four to five litres of water. During the race I drank plenty of water

.Reader to Reader: Fuel on the run Your best tips for topping up your energy reserves during a long run. The Dos and Don'ts of Race Nutrition Tasty tips and easy recipes to help you plan your perfect race build-up diet. Recipes for success (non-subscriber preview