distance is halved, speed should improve by about four seconds per 400 metres. Thus, you should be able to complete a 5K 16 seconds per mile faster than your 10K, a 3K around 32 seconds per mile quicker, 1500 metres 48 seconds faster, and 800 metres over a
(with a battery-life reading in hours), a PC interface to download data (with free Garmin software) and the GPS lock, once established, is reliable. Contact www.garmin.com; 0870 850 1241Timex Speed and Distance Monitor – £180Timex’s arm-mounted receiver
want in a user-friendly package. How It Rated Set-up 8 Functionality 9 Accuracy 9 Value for money 10 Added Features 9 TOTAL 45 Nike+ iPod Touch (iPod Touch £169.99, Nike+ iPod Sport kit £10.99) Contact www
slow steps followed by 20-20, 30-30, and so on up to 60-60, then reverse it back down to 10-10 – or even go straight through to 100-100. "Depending on your fitness, you can adjust the speed of the fast and slow portions, or both," says Daniels.4 Rest
watches on test is its heart rate monitoring functions. There's just the one hear-rate zone compared with the Polar's five, and there are no features like Polar's OwnIndex V02 test.Contact www.nike.com; 0870 700 0988Suunto T6 - £310 (£250 without the foot
Weight 209gEvaluation Think of the Speed Racer as the more basic alternative to Nikes Air Sock Flame which is a brutal thing to say, as Reebok perfected the outsole-free technology that both shoes use years ago. Both shoes have cushioning that
, and itscarbon kevlar midsole plate adds a perceptible smoothness and spring to the forefoot feel of the shoes in which it is used. The F1 High Speed is the fourth Fila shoe to use this plate. The good news is that as an everyday neutral trainer it has an above
not.2. Stopwatch fartlekAfter 10 minutes on a 30-minute run, begin alternating 15 seconds quick, 45 seconds easy, 15 seconds quick, and so on, until youve done five or six faster segments. Some sports watches can be set to beep every minute
for several decades, and in at least 20 species of animals. His favourites are the wallabies and kangaroos that actually consume less oxygen when running fast than when running slowly. Weyand has run more than 60,000 miles himself, with a best 5K of 14:41, so
and their coaches. The goal: to find programmes that provide the greatest return for the effort we are putting in.If the following three programmes were all guaranteed to improve your marathon time by 20 minutes, which one would you choose? (A) Run 100 miles a week
