Q I’m not running the Flora London Marathon this year, opting for a summer marathon instead. I have run under 3:30, am pretty sure that I can manage a sub-3:10, but would really love a crack at sub-3:00. How do I know what to aim for, and am I

Standfirst: 10-mile race brings out all the attributes of the distance runner. Follow our training programme and you could be hitting your target time in eight weeksAuthor: Bruce TullohPics:Issue date: nov98Keywords:uan95--Because running a good 10

realises that to capitalise on his performance, he needs to plan his racing wisely. That doesn't mean you have to skip summer 5Ks. Like Bekele, you just need a plan that optimises the combination of participation and performance. To do that, pick your

Have you ever finished a race in a sweaty, sopping mess, your kit wallpapered to your body and your hair looking like you've just been for a fast spin in a washing machine? Sweating is an inevitable - and essential - by-product of exercise

Winter brings icy roads and even icier open waters to the UK, which means triathlon is really only suited to our self-styled summer. But that doesn't mean your competitive juices have to dry up when the cold settles in - the UK hosts a growing

-preserving vitamin K.CucumberIt's always been A refreshing addition to a summer salad and a cool treat for tired eyes.It's also A good source of caffeic acid, which helps soothe skin irritation, and silica, an essential building block of connective tissue

and sweet - great for summer5K - for first-timers and fast-timers alike10K - the UK's favourite distance10-mile - the classic mix of speed and enduranceHalf-Marathon - premium and normal schedules hereMarathon - our enormous marathon menu--Mile Races

in longer races throughout the year. More practically, it offers something for everyone. It is long enough and testing enough to tempt an elite competitor, and yet within the endurance range of the novice athlete looking for their first racing experience

've got one big race, such as a marathon, then you need to ease back gently with a taper that'll see you raring to go on race day. If you're racing over a longer season – for example, if you're signed up to a summer-long 5K series – you'll need to maintain

popping 55,000 runners, the date has moved from summer to autumn and it’s the biggest half-marathon in the world. One aspect that hasn’t changed though is local runner Alistair Dickson’s commitment to competing in the race. He’s raced every single GNR