and running just in time for the Training Day though, and was pleased to find that my legs held out for the track session. The next day, I continued my recovery by heading to the Goring 10K. I decided to use it as a training run, which soon proved the right

. The 50-lap Sleek is a good-looking and easy-to-use watch. It has almost everything you'd expect of a good running watch – a stopwatch with a lap/split feature, a countdown timer, an interval timer that can count down work-out and recovery times

, stop. My warm-down from a long run consists of making a shake, then drinking it. In my honest opinion, the obsession with warming up and down comes from personal trainers in gyms who spend most of the hour you pay them making you stretch. I must admit

programme isn't necessary. Just listen to your body, run, rest and eat and drink well. If, however, achieving a set distance or time are your main goals, then you really do need to follow some form of programme. Depending on your current level of fitness

to improve your speed and endurance, even novices should consider doing some quicker running."Intervals are not reserved for elites," says Carmichael. "Running three one-mile intervals with recovery in between will do more to increase your sustainable running

was amazing: massages, food, drink, everything... they really looked after me post-race. Well done to all my fellow runners ,miss you already!Scott Wheeldon, 3:48The whole day was unbelievable! The crowds were awe-inspiring and thesupport simply inspiring

) Biggest surprise: My recovery has been extremely quick. Most memorable moment: Too many to mention, but one that stands out was giving my mum high fives at mile 7! What would I do differently: Maybe drink a little less – I've never been to the loo so much

of the British Time Trial records are still held by Chris Boardman and Graeme Obree, both pioneers in this field.Go longCyclists have it easier than some other endurance athletes because eating and drinking on a bike is a relatively simple task. No other sport

hard, and make you too tired to add more running days.Just right Alternate four- and six-mile runs, three to five times a week on different courses. Variety keeps you energised, and adding short-distance ‘recovery’ days gives your body (and mind) a

too fast or recovery is difficult and you potentially do lose more than you gain as training is difficult for the following week. But long slow runs built up gradually together with faster shorter runs should benefit you and best to do more than one