) 86 85 83 80 5:3440 (96.0) 1:38 1:37 1:35 1:32 6:2245 (1:48) 1:50 1:49 1:47 1:44 7:1050 (2:00) 2:02 2:01 1:59 1:56 7:5855 (2:12) 2:14 2:13 2:11 2:08 8:4660 (2:24) 2:26 2:25 2:22 2:20 9:3465 (2:36) 2:38 2:37 2:36 2:32 10:22Variation 3:Run 400m at approx

and don't fancy the length of the Half-Marathon, how about a flat, rural 10K instead?Frank Harmer Memorial 10K, (London, March 6) Can you believe it? Brockwell Park has 124 acres of parkland, and it's right in the middle of London. Over 150 RW members

track finish, then head to a local pub to catch the marathon highlights.More 10K highlights...Bournemouth Bay Run 10K (Dorset, April 1) Easter Bunny 10K (Somerset, April 9)--Flitwick 10K (Bedfordshire, April 15) Lancaster Three Bridges 10K (Lancashire

.The Druid Ridgeway 3 Day Ultra Marathon (Buckinghamshire, November 12-14)Speed along Britain's oldest road and soak up 5000-year-old views of rolling hills, grassland and woodland seen by Viking, Saxon and Druid eyes. Three days of testing marathons along

When: July 17Where: Milton Keynes, BuckinghamshireFirst man: Anuradha Cooray, 1:07:20First Woman: Jane Ovington, 1:22:15Last Finisher: 3:29:19No. of Finishers: 2,518PB potential: 82%Overall rating: 80%On paper, this was never going to be pretty

these ligaments strong and healthy is crucial for injury-free running.Alongside occupational hazards such as 'tennis elbow' and 'golfer's wrist', 'runner's knee' is the dreaded non-specific but debilitating impact-related pain which torments many a runner (and

and sitting on your feet with the tops of your feet against the floor. Gently lift your knees off the floor and hold for 10 seconds. Do this four times and repeat on alternate days.2. The Mistake: Poor Breathing Timing"If your technique or timing is off when

throughout the year. ‘I do all my ‘sweetspot’ training on the turbo – just below threshold pace. My aim is to build speed and endurance,’ he said. ‘After warming up, a typical session involves 3x20min at ‘sweetspot’ pace, with 10min recoveries in between

.Chris Courage joined Zoom Tri Club 12 months ago, after doing his first sprint triathlon: "I really enjoyed my first race, wanted to improve and thought that if I joined a club that would be a great help."Courage, like many novices, was apprehensive about

for sleep. Therefore we are predisposed to perform less efficiently early in the morning, at the time of lower body temperature. And we tend to perform better later in the day - swimming. biking and running place heavy demands on the cardiovascular