for example, that would be 10 miles steady, 10 miles tempo, five miles fast and five miles slow. This has the advantage that you can get some steady miles in for general conditioning, you get practice at running near to race pace, and you get to do some

’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

’m plodding towards a 10K in September but I have a problem with hills. It's getting increasingly hard to find anywhere even remotely flat to run! In one way, it's a good thing as I'm entered for the Lanhydrock race which is hilly but it's really challenging

Reducing your level of training to improve your race times might seem counter-intuitive but research exists to suggest that in fact, less can sometimes be more. This week’s reader is keen to put this theory into practice - can you help him strike

't stay dry but they will be warm and the socks won't rub. – blimeythatsbendy... and squelch-freeSealskinz® are great for keeping your feet dry in heavy rain or when you’re racing off-road in water-logged conditions. – jason XTechnical kit needn’t break

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