to develop cardiovascular and muscle capacity, and lay the foundation for distance-running performance. When you add aerobic miles (run at about 70 to 80 per cent of your maximum heart rate), you raise your aerobic threshold – so you can run a faster pace

– threshold pace – is very demanding, and isn’t for beginners. Your body can’t work this close to its maximum every time you ask it to: there may be limiting factors such as dehydration, or not having recovered properly from your previous training sessions

hills - stay in the small chain ring and ride at a cadence of at least 90 revolutions per minute, and run on relatively even ground.Think positiveThere will be moments of doubt as you start to test the upper limits of your threshold, but you have

Common massage techniques can help you relax, triggering an endorphin release that raises your pain threshold. And that might help people with lower-back pain, said a 2009 meta-analysis in the journal Spine

that involves a job and a family.The main ingredients of the programme are repetition and interval running, but with an emphasis on continuous, fast-paced runs to build up your speed endurance. Thus, much of your steady running should be at around threshold pace

or recovery drink to speed up rehydration and muscle recovery.Top Tip Add a couple of layers of kit to avoid becoming too cold as you cool down.To boost your speed and increase your lactic tolerance……Ride your way to the threshold Warm up for 15 minutes

lifted the lactate threshold running speeds of the Swedish runners by four per cent and trimmed their 10K times by over a minute. In short, work-outs don’t have to be lengthy to be effective.You will need a careful plan for your 45-minute sessions

prevention. Abide by these, and you'll be more likely to enjoy a long and healthy running life.1. Know Your LimitsIt's easy to get injured; anyone can do it. Just run too much. "I firmly believe that every runner has an injury threshold," says physical

-to-bike sessions, thus guaranteeing optimum response during racing.Speed kingIt's a good idea to base your brick training on the demands of your next race. Sessions can cover practising race pace; developing aerobic endurance, threshold pace and aerobic endurance

/10Wed Steady 8M 7:00 56 mins 5/10Thu Threshold 7M (inc 3M THR) 1/2M 50 mins (19 mins THR) 9/10Fri Rest or slow 4M 7:30 30 mins 4/10Sat Hills 6M (inc 8 x 200m hill) Mile 50 mins 6/10Sun Long run 10M 7:15 72 mins 7/10 Total   42-46M   5hrs 30 – 6hrs