or RestThu 3M, then 6 x 100m at 1-mile paceFri Rest Sat 1M race or time trialSun RestWEEK NINE Mon 3MTue 2 x 1200m at new 5K pace, then 4 x 400m and 4 x 200m at 1-mile paceWed 3M or RestThu 2M, then 6 x 200m and 6 x 100m at 1-mile paceFri Rest Sat 10-12M

training – including kit – eating and drinking on the run comes down to practise and a bit of trial and error. You'll need to do this seriously, over long-run distance, at least four or five times before race day. Sometimes it takes months of patient

, and events vary significantly in terms of length and location. Don’t fancy swimming in the choppy, open seas? Then start with a pool-based time trial. Worried your bike-handling skills won’t hold up on hills? No problem, choose a pancake-flat course

cycle + 5 minutes run]. Cool down: 5 minutes easy jog CYCLE Warm up: 8 x 50m progressively quicker. Main: 4 x 50m close to maximum effort with a full minute recovery between efforts, then 400m time trial, then after recovering 10 x 50m alternating

station to stationMy train to work stops at several stations on the way, so I get off at one and run to the next. That means different distances and terrain, depending on where I get off. You could even turn it into a time trial, and try and reach a

-rounder. "If you only buy one bike, then make it something you can train and commute on, and that's good for a variety of courses," says Allen. "Triathlon-specific time-trial bikes have limited use. You can always add clip-on aero bars to a road bike as you

, ‘just a warm-up’. When it came to time for a time trial, the runners were so rested that they went out too fast and faded. But in a second trial, the group relaxed and ran their fastest.Start your marathon training early enough so that you can afford

. Running it non-stop is an achievement for many; for others it's a first introduction to the excitement of sustained brisk running; still others use 5Ks as regular time trials. Even the gentlest-paced runner can finish comfortably, with walk breaks. 5K

“negative-split” in 10 new languages.Prague: A great mix of culture and sportCzech RepublicIn recent years, literary-minded visitors travelling to Prague to pay homage to Kafka have been overtaken by stag parties, which can be a bit of a trial, but don’t let

Drop a dress size. Double your energy. Two weeks to a better body. Or bad breath and gallons of cabbage soup… diets tend to promise one thing and deliver another. With new programmes being introduced all the time, sometimes it's difficult to sort