– and it shows. When children draw stick figures, you’re the model. Just right Twice a week, spend about 30-45 minutes in the gym. Choose weight amounts that you can lift 10-12 times before fatiguing, and do a variety of exercises and stretches for upper

Setting challenging yet attainable goals is key to maintaining a long-term running career. After all, you’re more likely to stay motivated when you have something to work towards and can measure your progress at regular intervals. But picking

, it's time for 'fourth gear': do maximal sessions like 4x2K track runs and 10-mile time trials." - Will Clarke"Winter is the time to work on weaknesses, make changes and try new ideas. Winter training is about flexibility and compromise, so do not set