to maintain your fitness and have some fun. Scenic cyclosportives (long-distance bike events) abound at this time of year. Alternatively, you could enter an adventure race or improve your personal best in a bike time trial or running race. Dusting off your

victory in the 1993 World Marathon Cup remains a recent highlight of British men’s marathon running, and his 2:08:36 at the 1997 London Marathon was the last time a Brit broke 2:09.But it’s undoubtedly in his role as co-founder of the Great Ethiopian Run

, Great Britain can enter up to 20 men and 20 women for each five-year age-group band. In other words, there are plenty of opportunities to don a GB tri suit."We can take teams in excess of 1,000 people to Triathlon World Championship events," says Howard

for people with disabilities) shaved two minutes off his time to finish in 1:17; James Smith (Tri 4) improved by nine minutes, with a time of 1:24, and Paul Thomas (Tri 6) slashed more than 15 minutes from his 2008 time to cross the line in 1:47. Something

be proud.Typical training weekMondayGym: half an hour of weight training TuesdayTrack session: Five miles of effort, eg pyramid 2,000m, 1,600m, 1,200m, 800m, 1,200m, 1,600m, 2,000m WednesdayAM Swim 1,000m including some arms/legs onlyPM One hour steady run

Pod. That week he finished Challenge Wanaka in 13:11. This year, after listening to the podcasts during his long sessions, he crossed the Ironman New Zealand finish line in 11:19."I have a coach in Wellington and I've been doing triathlon seriously for about five

.Her performance at last year’s British Masters Athletics Championships was outstanding. She took gold in the 5,000m (23:06:26) and silver in the 1500m (6:23:40) track events – placing her fifth and ninth in the world (respectively) for her age group. Meanwhile, a

and targets, and enter events? How do you help a 12-year-old through the low times and disappointment?"– Raymond McMillan (by email)Your best answersMake it an enjoyable family activityMy two daughters aged 11 and 14 have come running with me – just light

UAN:193 Article type:-->David Hays lives in the South-West, an area of the country that for much of the winter is very grey and wet. Three times a week he meets his running partners at the ridiculously early time of 5.15 am – although he lies

-Marathon, with 700 runners in November. The race has raised £20,000 for charity in the last four years. The club also helped organise two Stevenage Race For Life 5Ks last July, and helps out at the London Marathon each year. Chris Leigh says the club is proud