the fuel you need, and quell your hunger.Drink up: Just about every dietician repeats the same mantra when it comes to fluid intake: Drink eight glasses of water a day. Water replenishes fluid lost through sweating, facilitates digestion, depresses your

if running 10 miles or further but ideally he should drink fluid if training for longer than 30 minutes. For sessions lasting longer than 60 minutes, Rob would benefit from a sports drink providing carbohydrate and sodium.RecoveryRob usually eats a meal after

faster 4M easy Warm up, then 8 x 90 secs fast, 90 secs slow Rest Warm up, then 4 x 800m (or 4 x 3 mins), with 3-min recovery jogs 7-8M slowWEEK 4 4M easy 6M, fairly fast Repetitions: 4 x 3 mins fast, with 2-min recoveries 5M easy Rest 1M jog, then 5M

virus, so make sure you get plenty of sleep, eat well-balanced meals and drink lots of water. You might also find taking herbal remedies such as Echinacea, or nutritional supplements such as zinc and Vitamin C, beneficial. Steering clear of crowded

virus, so make sure you get plenty of sleep, eat well-balanced meals and drink lots of water. You might also find taking herbal remedies such as Echinacea, or nutritional supplements such as zinc and Vitamin C, beneficial. Steering clear of crowded

recovery in between.800m run: 5K pace. 3-5 mins recovery.Repeat 2-3 times: 3-5 mins recovery each time.3. OlympicJudging pace is vital on a standard-distrance tri. "Bike-run bricks are most conveniently done on a turbo trainer, but make sure you do some

. And immediately after the run, be sure to drink plenty and replenish lost muscle glycogen stores with carbohydrates.Recovery II: Always have an easy day or a rest day after your long-run days. Long Run LogisticsPlan ahead to get the most out of those long runs

-morning drink. Coffee may be a good choice if you’re planning an early run – caffeine can make you feel more alert and wide-awake, and it helps increase endurance – but excessive amounts can increase nervousness, trembling and even trigger the runner’s trots. It

them) 4M or 35 mins easy, off-road if possible 9-10M steady, or 10K raceWEEK 6 3-4M easy on soft ground 1M jog, then 2 x 5 mins fast, with 5-min slow jog recovery 4M easy on grass 9-10M slow WEEK 7 3-4M easy, off-road if possible 3M, inc a few short

handy. We're not suggesting you become time-obsessed (leave the watch at home for leisurely recovery runs and long, slow sessions), but once you've passed those early months, structured speedwork sessions and carefully paced racing are a surefire recipe