you ever cease development and start over again?" Should you try it? Simmons recommends maintaining a continuous one-week training cycle that includes a long run, a tempo session and a speed workout. On the other days run easy, cross-train or rest

training plan, diet and race-day strategy. "Every race is a puzzle," says coach Jeff Horowitz, author of My First 100 Marathons (£15.99, Skyhorse Publishing). "Look for clues to solve it." Did you rest enough during your taper? Did you go out too fast? Did

with two or three days of light exercise or even complete rest, and it's a major problem for triathletes. Scott Molina, winner of over 100 professional triathlons and the Ironman World Champion in 1988, has long believed that some triathletes overtrain. "I

, height and how active you are.Sports nutritionist Trevor Bedding (http://www.sportsnutritionist.co.uk/) recommends using the following series of equations to calculate how many calories you need on an average day. Step 1:Calculate your resting metabolic

, they occur during the rest period that follows. You need to give yourself at least two days between the quality sessions in your programme – and by ‘quality’ I mean intervals, fartlek, hills and even long runs.How Do I Avoid The ‘wall’?The ‘wall’ is a

your training afterwards? For many years, exercise scientists have debated whether it is best to rest completely or jog lightly during the days that follow a marathon. The argument could go either way: light jogging should stimulate blood flow

race day. After all that hard work, are your race dreams shot? Not as long as you stay focused. "In the last few weeks, people think they can play catch-up, when it's of no benefit," says coach Keith Anderson (fullpotential.co.uk). "You need to stay

for avoiding a cold (without becoming a recluse):De-stress:Apparently, training can cause a rise in the hormone cortisol which causes stress. This stress can affect the immune system, which can make you more susceptible to infection! So plan your rest days well

"I have been running for three-and-a-half years, and the last year has been a bit confusing. In terms of racing it's been a success, but training has been difficult. Normally I train every day (70-80 miles a week), and take a rest when I need one. I

and it does start to feel easier - the difficulty is judging whether you are too tired and heading for break down. Keep an eye on your resting pulse and reduce training if it stays elevated over a period of days.Is this tiredness a result of working hard