we asked Wellington for her top tips on making sure your mind is strong enough to carry your body through the tough times.Before you race, bike and run the course while listening to a selection of songs that mean something to you. You

can. It's easier than ever to get information and contact race organisers. Don't go into an event blind."On to the runThe run may hold the fewest surprises, but it's still worth finding out as much as you can about your race. You should know if it

try looking at an insulting entry such as 'couldn't be bothered' without grabbing your running shoes.Not swotting up on a raceEvery race is different, but your preparation for each should be precise and complete. Taking part in an event without knowing

's hot, pour in a quarter of the egg mixture. Cook for a few seconds until the base has set, then use a spatula to push the cooked egg towards the centre of the pan, allowing the uncooked egg to run and re-cover the base. Repeat until there is no more

Week 4 Rest 2M easy, then 3 sets of 3 x 500m or 90-100 secs, with 300m or 2-min recoveries and 800m or 6 mins between sets, then 2M cool-down 4-7M slow 20 mins tempo run Rest Warm up, then 4 x 1M or 6-8 mins, with 1200m or 4-min recoveries, then cool down

as theirs, try to make sure they eat a familiar, low-fat breakfast on Sunday morning, and that if nothing else, they have their race number and Championchip when they leave the house – without them, they won't be able to run and record a time. Viewing points

:30 per mile). Right now, you should be running at least 25 miles per week, and be able to run for 1:15 non-stop.For The Month Ahead...Your GoalA sub-46:00 10K or sub-37:00 5-mile race (Week 4). More...Your Theme You build your base. More...Week One (23M

S = Math.round((paceM-parseInt(paceM))*60);paceM = parseInt(paceM);if(paceSStandfirst: 16-week sub-3 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:uan127--If you regularly run more than 20 miles a week and want to inject some pace into your next 10K

strides at 400m pace Rest or 30 mins slow 1200m time trial (aim for quicker than first one at faster than mile target); then 10 mins jog; then 8 x 150m hills 70-80 mins slowWEEK 4 30-40 mins slow Run 1500m with first 300m slightly quicker than mile pace

. Here are three ways of finding that target, both for speedwork and racing.1. By feelThe best option for beginners. If you’re running 400m repetitions on a track, for instance (the ideal venue), simply ask yourself ‘could I complete three more laps