Q I’d only been running for a few months when I noticed a twinge down the outside of my left ankle, which was accompanied by some swelling. After a two-week rest I started to run again, but within three days the ankle was again very painful. An X

is to follow a hard session with an easy session or a complete rest. I’d say it’s worth considering leaving two days between hard sessions. That could either be two days of easy running, or one day of easy running and one of complete rest. You should also make

1 6.15pm 30-minute easy run Day 2 6.15pm 60-minute hard run Day 3 n/a Rest Day 4 8am 30-minute easy run Day 5 6.15pm 60-minute easy run Day 6 n/a Rest Day 7 9am 100-minute easy run Seven-day Food Diary Analysis Summary

’t have to be grim. Reduce stress by playing speed games and just simply enjoying the pace.8. Rest the day afterIf you’re used to running the same pace day after day, you’ll need to work at developing true rest days. Slow right down, cut back on distance

DayTime to relax and stretch.5 Marching OrdersJog a mile or two, then walk with an exaggerated knee lift, bringing the thigh of the swing leg parallel to the ground as it moves forward and upward. Do this nonstop for one minute, rest, repeat. From here

to build up your VO2 Max; if race day is approaching skip to Plan B to tune up your fitness. Do one workout per week when racing, two when not racing. Rest one or two days between workouts and always warm up first.PLAN ABoost your VO2 by working in a zone

flaring, back off. "The single most common cause of re-injury is doing too much too soon," Pruitt says. Your body may also be vulnerable to over-training when you're coming back from injury, so respect rest and easy days.

miles easy, 4-5 miles steady, 2 miles easyTOTAL: 35 milesWeek EightDay 1 15 mins easy, 20 mins THR, 10 mins jogDay 2 10 mins jog, 6 x 30 secs fast, 1 min slow, 5 min jogDay 3 Rest OR 20-25 mins easySat 15 mins jog, 6 x 100m strides, 5 min jog

progress, maintaining quality is crucial. Fatigue shouldn’t set in at any point to allow for full optimum development. If you start to tire and compromise the precision of your movement, then you need to take it back a stage.”Rests between sets should

Wednesday Run session CThursday Bike session BFriday Swim session FSaturday Run session DSunday Bike session: 40-minute cycle @ 100rpm on the flat and 70rpm on hills; Swim session GWeek 6Monday Rest dayTuesday Swim session B; Run session: 15-minute recovery jog