the newsletters to our excellent 10-week training schedules for sprint- and Olympic-distance races. We’ve also given each newsletter a theme to get you up to speed on every aspect of triathlon training in time for race day.The first newsletter will kick off

Tuesday is speed work day in Kenya too. And since it’s not raining, the track at Kamariny Stadium is packed with groups running intervals, practicing drills and chatting with their coaches.Wilson Kipsang, winner of the 2012 London Marathon, isn

as both race leaders made the most of their Speed Concept bikes.Well-known for his less-than-blistering marathon speed, Lieto needed to be out in front at the end of the bike to stand any chance of winning. And out in front he was, by around five minutes

oxygen and energy consumption are too high early on, you'll pay later by slowing down and running out of glycogen," says Anderson. Forget speed when you're new to hills: focus on effort. "Aim to keep your effort constant," he says. Try to keep your heart

," he says. "Speed up a little after that until you reach the last 10 per cent of the race. Then you should give it your all." Half measures Another way to approach the negative split is that adopted by many elite runners. They run the first half of a

to keep you focused on the long-term goal. Try the Blackpool Beach 10K on July 11 – it’s run entirely on sand and will really test your speed endurance. And when you return to the roads, there should be a new spring in your step.Improve Your Lactate

potassium-sodium imbalance after a hard effort. Try it Speed recovery after a run with a banana washed down with some water – the potassium will work with your body's sodium to balance your fluid and electrolyte levels. Cola Okay, so we're not suggesting

and the course when you run a marathon,” he says. “I trained for endurance and speed. I ran seven days a week, twice a day – sometimes three times. I ran 300K a week.” Moses tells us that he feels he did everything possible in athletics: he started with cross

," he says. "Speed up a little after that until you reach the last 10 per cent of the race. Then you should give it your all." Half measures Another way to approach the negative split is that adopted by many elite runners. They run the first half of a

while speed demons will be attracted to its PB potential. And with Blackpool just down the coast, it’s the ideal opportunity to inject a turn of pace into a Bank Holiday weekend break. The race will be strictly limited to 500 entrants so book your