Standfirst: What to do, what to takeAuthor:Pics:Issue date: May01 / xref Ultimate schedsKeywords:uan137--Before race day, you should have Tried your shoes and kit on a long run Found out how to get to the start 90 minutes before the gun goes Made a

a mild hypoglycaemic reaction after prolonged exercise. The body’s energy-producing systems sometimes fail to keep pace with the demands placed on them, and blood-sugar levels fall low enough to make you feel faint, clammy and tight in the stomach

at the start of a race is a pretty sure way to feel bad at the end! You can’t expect your body to go straight from standing still to, say, eight-minute miling. Instead, coax it up to speed. Begin with 10-15 minutes of very gentle running. Once you

Tue 45 mins: run 3 mins, walk 1Wed 55 mins: run 3 mins, walk 2Thu RestFri 55 mins: run 3 mins, walk 1Sat RestSun 2hrs 20 mins: run 4 mins, walk 2Week SixMon RestTue 45 mins: run 3 mins, walk 1Wed 60 mins: run 3 mins, walk 2Thu RestFri 60 mins: run 3 mins

or warmup suit will do the job. Or you may want to wear bike tights, which warm your muscles without adding bulk to your legs, so you can even wear them when warming up on your bike.Race number (preattached to your race outfit): Pin your race number onto

schedules, and aim for a conservative first half that will allow you to assess your fitness halfway round the marathon and speed up or slow down from there. As a rough guide, do the first half 10-15 minutes slower than your best recent half-marathon time

time is three hours; four minutes for sub-3:30; seven minutes for sub-4:00, and as much as 10-15 minutes for 4:30-5:30. Also expect to run 30 seconds to three minutes slower than planned over the first two or three miles because of the crowded roads

the schedule (week 12 Wed run from seven miles to six miles and long run 21 miles to 20 miles; week 13 long run 20 miles to 17.5 miles; week 14 long 18 miles to 12 miles; week 15 long run 12 miles to 10 miles) as I was feeling wiped out at that point.My long

where you can even contemplate this sort of activity. Only speed up in the last mile (1-2km) for a 5K, two miles (3km) for a 10K, and three miles for a half-marathon. The 3 p’sAt its core, performing well in a race is founded on three basic

time accordingly. Think about it: the swim leg accounts for roughly 10 per cent of your race, around 60 per cent of your time is spent on the bike and the remaining 30 per cent on the run. If you want to compete, rather than simply finish, you'll need