replenishment impairs muscle recovery. Plus, not drinking enough of the right fluids can lead to chronic mild dehydration, causing fatigue. Here's how to avoid some common dietary pitfalls.

. The party doesn't stop when you reach the finish line - visit runnersworld.co.uk for expert recovery tips plus readers' VLM stories and photos. We'd love to hear about your race - tell your 2012 Virgin London Marathon story at www.runnersworld.co.uk/vlmstories.

Congratulate a loved one after months of dedicated marathon training - or just treat yourself after making it across the 26.2-mile finish line. We've compiled the best selection of gifts to help commemorate the day, boost recovery and pamper tired

.   Monday Tuesday Wednesday Thursday Friday Saturday SundayWeek 1 Rest or 4-6M easy 2M warm-up, then 8-12 x 400m with 200m jog recoveries, then 2M cool-down 40-50 mins relaxed, with strides 40-60 mins fartlek Rest 2M easy, then 4 x 1M with 3-min recoveries

.   Monday Tuesday Wednesday Thursday Friday Saturday SundayWeek 1 Rest 2M warm-up, then 5-6 x 3 mins with 2-min recoveries, then 2M cool-down Rest Rest or 40-45 min fartlek with plenty of variety Rest 2M easy; then either 2M fast or 6 x 400m with 90-sec

:00)" means "Run for 90 minutes at eight-minute-mile pace."   Mon Tue Wed Thu Fri Sat Sun Week 1 (w/c July 21) 30 mins easy or rest 10 mins warm-up, then 3 x 1M at 10K pace (6:00 - 6:15) with 3-min recoveries, then 10 mins cool-down 55

:00)" means "Run for 90 minutes at eight-minute-mile pace."   Mon Tue Wed Thu Fri Sat Sun Week 1 (w/c July 21) Rest 10 mins warm-up, then 3 x 1M at 10K pace (7:45-8:00) with 3-min recoveries, then 10 mins cool-down 55 mins easy 40 mins

1. SpeedThe Session: 4 x 40m sprints (with 3 mins recovery), then 4 x 300m sprints (with 6 mins recovery)Tony Minichiello says: "Speed training in heptathlon is crucial as there's an element of it in every event - just as there is in every race

Here are three simple sessions to improve different aspects of cycling. Alter recovery times or length of effort to suit your own fitness, and make them harder as you improve.Technique5x2mins slow pedalling, 3mins steady spin recovery.Think through

When you think of protein shakes, images of ripped men pumping iron in the gym often spring to mind. But this needn’t be the case - there's a bone fida reason for adding protein to the diet, as it's an essential part of the recovery process. If you