training load with a series of explosive exercises including sprints of 20-100m, jumping, bounding and rapidly repeated leg presses with low weights. In a subsequent 5K time trial, the explosive training group improved by five per cent on average, whereas

in the August 2006 issue of the International Journal of Sport Nutrition and Exercise Metabolism, experienced cyclists performed 3.1 per cent better in a 30K time trial after six weeks of FRS supplementation than after a placebo drink. That's not the only

-spaced buttons that are easy to press on the run. There were five preset programmes, plus you could record two of your own, set calories or distance goals, or run a 5K time trial. It seemed huge even when folded (it was very easy to fold) and the console was a

split. Overall the fastest-start trial times were 13 seconds quicker than the three-per-cent-faster times, and 32 seconds faster than the even-pace trial times; results that would translate to a new personal best for many of us.Short circuit Other

Experienced marathon runner Blisters agrees. "If you're after a time trial, forget it. If you want a tactical race, look no further. Even the bits billed as flat were rolling, and all the undulations seemed magnified second time around. However, the organisation

-training, injury and lack of motivation, so it's in your interests to be realistic and up to date," explains Frapwell. "To develop as a runner, training at the right pace is essential. Base your targets on current fitness levels." Run a time trial of 2K as fast

their goals over time as a runner, you need to make sure there's a group, at least at the start, that's on the same wavelength as you," says Fraser Smart from Kirkintilloch Olympians (kirkintillocholympians.co.uk). All clubs will claim to be 'friendly

running and that often means getting muddy. All runners of 11 and older can compete for the club in a local cross-country league and on the last Saturday of each month TPRC holds its own time trial over a 2.25km course. "This event rewards improvement

triathlon conditions. You must establish your own nutritional requirements through trial and error. Raisins might work for your friend, but they may send you running for the loo, so it’s important to try a variety of carbohydrate-rich foods and fluids

Last year's winners, from above clockwise: Mick and Phil Curry; veteran Ron Hill; cancer survivor Keith Passingham; rising international star Steph TwellEach time we lace up our shoes, we explore new territory—not just on the road but within