GETTY IMAGES At the start of a brand spanking new year, and in the terrifying knowledge that Brits put on an average of 5lbs (2kg) over the Christmas period (according to the British Dietetic Association), we've come up with these inspirational ideas to help you fulfil your 2010 ...

. This absolutely precise level of control over your pace makes a treadmill the perfect partner for speedwork. You might have already noticed how much easier it feels to run on a treadmill. To get the most out of your treadmill sessions, try setting

devoted to sharpening your legs with some speedwork, and finally as the race draws close, a perfectly timed taper to ensure you're full of energy and raring to go.Each mesocycle should be between four and eight weeks long. If you need to build up your

– there are plenty of choices in the UK racing calendar or that once-in-a-lifetime race overseas.If you're not ready to train for a race, focus on the quality of your running rather than obsessing about the quantity. Diving into daily speedwork would almost

to finishTechnical process goal: not taking any walking breaksPerformance goal: finishing in a certain timeVary Your TrainingEveryone has sessions they dislike more than others - hill repeats, long runs in marathon training, speedwork. But these dreaded

or Salomon South Downs Marathon. Either way, plucky runners will find plenty of fun to be had over rural routes. JulyIt’s hotting up, so be kind to yourself – build on short, sharp speedwork to make sweltering July the month to focus on shorter races. You

won his age category in his last marathon. Roger's routine generally involves two five mile runs during the week, plus a marathon at weekends - a weekly mileage of 35-40 miles.Roger's top tip is to swap speedwork for cross-training, on an elliptical

sessions are tough - hills, speedwork, long runs, tempo runs - then you might be undermining all your hard work even as you do it. Pencil in plenty of easy running and your quality sessions will shine.Ditch stress As well as physical recovery, you'll need

handy. We're not suggesting you become time-obsessed (leave the watch at home for leisurely recovery runs and long, slow sessions), but once you've passed those early months, structured speedwork sessions and carefully paced racing are a surefire recipe