endurance potential. The final straw is that those frog muscles were cut off from the rest of the frog, and isolated in a jar. When you and I enter races, we’re allowed to keep our legs attached, including the blood and its refreshing supply of oxygen

be regarded as normal. For those who have to work and run, a good rule of thumb is, “One day off a week, one weekend off a month, and one month off a year”. If you have a planned training period of 8-10 weeks leading up to a big race, you can then carry

This calculator lets you input an actual race time to see what you should be capable of at another distance. It is adjusted for distance (ie its 10K prediction isn't just double your 5K time), but there are three caveats:It assumes you've done

:45 in spring. how can I hit it in autumn?• Female, high-mileage: advice on getting from 3:26 to sub-3:15 marathonNUTRITION• What do elites drink in a marathon?• Nutrition: carbo-depletion/carbo-loadingMISC• Should I race a 5K and a half in the same week

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

consider four elements, incorporated in the acronym RACE. Firstly, choose a goal with a noticeable Reward. It could be a medal, a time, or a new set of clothes if your goal is weight loss. Secondly, make that goal Attainable – within your reach. Thirdly

:45 in spring. how can I hit it in autumn?• Female, high-mileage: advice on getting from 3:26 to sub-3:15 marathonNUTRITION• What do elites drink in a marathon?• Nutrition: carbo-depletion/carbo-loadingMISC• Should I race a 5K and a half in the same week

TRAINING: GENERAL | Long runs | Speedwork | Hillwork | Heart rate | TRAINING FOR RACING | Marathon | CROSS-TRAINING | Miscellaneous | CreditsThese are highlights and frequently asked questions from our training forums. They were created by members

- to 60-metre strides before a race," says Commonwealth silver medallist Jo Pavey. These help to ‘sharpen' the athlete before an event, but Pavey also does strides after steady training runs. "This enhances neuromuscular coordination, leading

in marathon training?• I missed 2:45 in spring. how can I hit it in autumn?• Female, high-mileage: advice on getting from 3:26 to sub-3:15 marathonNUTRITION• What do elites drink in a marathon?• Nutrition: carbo-depletion/carbo-loadingMISC• Should I race a 5