should be half, and the second part three-quarters, of the original distance. So if you normally do eight miles, you'd run four miles in the morning and six miles in the afternoon. Take it Easy-EasyStart weaving doubles into your routine by doing them

Running has the power to change your life. It will make you fitter, healthier and happier. Here's ten tips to help you get (and stay) on track to a brighter future.1. Start by walkingWhether you're fresh off the couch or coming from another sport

 introducing short, speedier bursts into your normal easy runs. Here’s a sample session for running a faster 5K: after an easy warm-up, run at your intended race pace for one or two minutes, followed by two to three minutes of easy running. Start by adding two

GETTY IMAGESWhatever your level of fitness you should comfortably be able to build from nothing to running continuously for 30 minutes in the space of eight weeks. All you need to do is make a commitment to run at least three times a week and follow

search for shorts, top, socks etc. If the drawer starts to overflow, sort through it for any clothes which you haven't worn in the past year and give them away to a jumble sale.Lay out your kit If you run in the morning, lay out your running kit the night

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

Time: 4:04Sunday was my first marathon. I came in at 4:04 and am currently in great pain but.......it was worth it!!! I started at the blue start and hooked up with the 9.00 minute mile pacer. I was running for Children with Leukaemia and stayed

VO2 max - the measure of how much oxygen your body can get to your muscles - has tended to  grab all the headlines when it comes to evaluating endurance running performance. After all, it's relatively straightforward to measure, gives quantifiable

I started running after meeting my boyfriend. Tom and I were about 17 or 18 and he was already a keen runner, so we used to go on runs together. When I was a drama student in London, I couldn’t afford the gym so I got more into running. I used to do

Run 8 mins, walk 2 mins. Do 3 times Fri Rest Sat Rest Sun 5K Race! On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly, and don’t wait until you are exhausted