under 3 1/2 hours Finishing Time: 3:24:00, a PB, but only just! What would I have done differently: Not slowed down in the last 6 miles? Key to success: Getting tanked up with sports drinks at the start and throughout the run. Doing a triathlon 2 weeks

minutes.You've got...30 minutesYou should: Run intervalsRunning fast burns more calories per minute than slow running, says Shah.Here's how Sprint for 20 seconds, then jog for 10 seconds. Repeat four to eight times. Walk for one minute. Repeat the sprint/jog/walk

with 5-10-minute walk recoveries. Keep effort times within 10-15 seconds of each other.Run a 5-mile time trial. Rest for 5 minutes. Do 2x1-mile at 5K time trial pace with 2 minutes’ rest.

140, but I think if you're an accomplished runner you can do more. – Mitchie MooI'm now 29 weeks pregnant. I've continued to cycle to work every day, and I will be taking part in a 20-mile sponsored walk in Snowdonia in just under two weeks' time. My

to exert yourself on non-running days, some form of exercise will energise your mind, improve your attitude and burn fat. Choose an activity that doesn't fatigue the calf muscles, such as swimming or walking.How to vary your weekYou can keep the same

at a slower pace, rather than fewer at a faster tempo. A good rule of thumb devised in the USA is to train up to a heart rate calculated by taking your age from 180. So at 40 you train up to a HR of 140. If you have to walk occasionally to keep your HR

then look up to see how far I've got, then look down again. Keep your head and chest up, but just drop your eyes to the road about 10 feet ahead. You always get there in the end whether you've run all the way up or run-walked it. – runner duck

4:00 TO 5:00 (Page 3) Page 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15Mark1, 4:20My first marathon, well chuffed that I finished still running, best experience was the crowd support without a doubt.Worst experience was getting past pedestrians

choice. Wallow in self-pity, lose your aerobic base, put on weight and make yourself and everyone around you miserable – or get a life. Here's the plan...1. No whining If you love to run, there's no denying that injury downtime can be a

at this speed for 20 minutes. (Warm up and cool down for five minutes each.) Do two sets of the five quick stretches, then spend five minutes on these five key exercises for a full workout.1. Bent-over row2. Monster walks3. Lateral raises4.Overhead press5