that, unless you're running 80 miles a week or churning out sub-2:45 marathons, recovery doesn't really matter. The evidence certainly suggests otherwise. Sidestepping good recovery practice can leave you more susceptible to aches, pains, colds

Recovery activity 0-10 minutes Walk slowly. "It prevents blood from pooling in your legs, which can cause light-headedness," says Janet Hamilton, author of Running Strong & Injury Free. 10-15 minutes Drink 250-500ml of sports drink

else you should consider, if finances allow, is a regular appointment with a sports masseur – especially after long runs or tough interval sessions. A massage will certainly relax you, and may cut recovery time, flush out the toxins that cause muscle

that will help you slow down on your easy days:1. When you head out, imagine you’re doing a two-hour run. That’s the pace you should be aiming for. If you don’t think you could keep the pace for two hours, you’re going too fast.2. Learn to monitor your breathing

mins alternating between half-marathon pace (11:00) and jog recovery pace (12:00 - 13:00) per minute Rest 20 mins easy or rest 75-80 mins slow (11:00 - 12:00) Week 3 (w/c Aug 4) Rest 10 mins warm-up, then 10 x 400m at 5K pace (sub-10:00) with 1-min

mins steady (10:00 - 10:30) Rest 30 mins easy or rest 1:45 slow (11:00 - 12:00) Week 5 (w/c Aug 18) Rest 10 mins warm-up, then 2 x 12 mins at 10K pace (9:00 - 9:30) with 2- min recoveries, then 10 mins cool-down Rest 45 mins easy Rest 30 mins easy

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

x 800m at 10K pace (6:00 - 6:15) with 2-min recoveries, then 10 mins cool-down 60 mins easy 45 mins, with the middle 20 alternating between half-marathon pace (6:30) and marathon (7:30) per minute 30 mins easy or rest 45 mins, including 30 mins

-down 65 mins easy 40 mins, including 20 mins at half-marathon pace (8:00) 30 mins easy or rest 110 mins slow (9:00 - 10:00) RestWeek 4 (w/c Aug 11) Rest 10 mins warm-up, then 14 x 200m at 5K pace (7:45) starting every minute (2 sets of 7 with 400m

30 mins easy or rest 10 mins warm-up, then 16 x 200m at 5K pace (6:30) starting every minute (2 sets of 8 with 400m recovery between) then 10 mins cool-down Rest 2 hours slow (8:00 - 9:00) Week 5 (w/c Aug 18) Rest 10 mins warm-up, then 4 x 2K at 10K