of training: ‘High-intensity, shorter intervals interspersed with rest periods, which includes tempo runs, fartlek and any other kind of speedwork,’ says Dr Chris Easton, lecturer in clinical exercise physiology at the University of the West of Scotland. ‘And

of training: ‘High-intensity, shorter intervals interspersed with rest periods, which includes tempo runs, fartlek and any other kind of speedwork,’ says Dr Chris Easton, lecturer in clinical exercise physiology at the University of the West of Scotland. ‘And

miles' speed work) Day 3 5.30pm 80-minute easy run (approx 10 miles) Day 4 5.30pm 90-minute varied-pace run (eg two miles easy, four miles hard, three miles easy) and 60 minutes of karate Day 5 3pm 90-minute tempo run (approx 10

for each hour of training.--Running Buffet BasicsDO step up your calorie intake. Whenever you increase your weekly mileage or training tempo, you'll need to match your calorie intake to your output. If your legs feel heavy all the time and you're struggling

to match your training energy output. However, as your training volume increases and then tapers, so should your food intake. Planning your pre-race diet needn't be a nutritional nightmare: here are 25 handy do's and don'ts to help get you started