newcomers from overdoing it. Beginners should choose a target zone of between 60 and 70 per cent of their working heart rate (WHR) and stay within it for most of their running. Runners who haven't yet developed a sense of their speed and effort can

steady runs and marathon pace runs for more experienced runners. Spend 10-25 per cent of your training time here. High Intensity 80-95% of maxThe lower end (80-85 per cent) of this zone encompasses tempo (or lactate threshold) runs - a 'comfortably hard

two hours and 40 minutes, and so on. In this build-up process, I stop at three hours.Lest you think me a complete slacker, I often turn this long run into a tempo work-out on the way back. In the middle of each nine-minute run, I do a three

.For the runThe focus should be on tempo running. This means aiming to run at your race pace for the majority of the run session so your body becomes used to that pace and the demands it will place on you. Continue  concentrating on technique, leading

competitor switches from the swimming stage to the cycling stageT2Second transition, where a competitor switches from the cycling stage to the running stageTempo training Working just below your lactate threshold for an extended period (rather than a short

I have a training schedule at the moment as I’m preparing for the Snowdonia marathon in October. It’s mainly for the long Sunday runs to make sure I get my legs in tune, as I switch and swap my speed and tempo sessions throughout the week depending what I

minutes without stopping; swim 500m without stopping; cycle at an easy pace for 45 minutes.OLYMPIC PLAN Run for 45 minutes without stopping; swim 800m without stopping; cycle at an easy pace for 60 minutes.Pre-Training Programme For BeginnersWEEKS 1 AND 2

This section is adapted from No Need For Speed - A Beginner's Guide To The Joy Of Running, by John Bingham. Buy this book!Many adult-onset athletes believe that living an active lifestyle would be easier if they could trade the body they have