after a week or less. A good idea is to do some cross training: swimming, cycling or walking. But be very careful of doing quick breast stroke if you've recently run. It's an unnatural action for legs that are used to only going forwards or backwards

.The most effective place to do speedwork is on a track. Warm up for 10 minutes, then do 15 minutes of running hard on the straight and jogging the curves (or just run one hard straight per lap). An alternative: a series of 200m repetitions, alternating 200m

with over the years. Through a seemingly random series of conversa tions and comments, I have picked up more practical information about training, nutrition or equipment than you will find in any coaching book. Similar people, with years of running behind

running. I’m thinking of killing two birds with one stone and turning one of his walks into a jog. Does anyone else run with their dog? Did you ease them in gradually or just go out as normal? Clare Taylor 4 Labradors are generally fine as long as most