where the big bottle outdoes the smaller ones. Firstly, it’s far easier to fill, and secondly you can get far more liquid from its pop-up spout – it’s difficult to get more than one tiny squirt at a time from either the small or medium models.Contact www

.Out and back Running away from a point for a set distance, and returning faster.Time Trial An exact distance raced against the clock to help find out how fast and well-paced you really swim.

to the mentoring of the Dame herself.It's worth remembering that Kelly was an army PT instructor before she became a full-time athlete - it's a strict, no-nonsense scheme, but Dame Kelly is clearly absolutely loyal to her girls.  A long term legacyNo-one could

choice is better than staying at home. Map out the best courses in your immediate neighbourhood. That saves time, solves the ‘place’ issue and makes it much more likely that you’ll actually do your planned runs.4 Take the mile trial Friends who hear

trial, then 3 mins rest, then 5 x 4 lengths with swim and recovery 3 mins total aiming to go faster than time trial pace, then 3 mins rest, then 10 x 2 lengths with swim and recovery 90 secs total aiming to go faster than 5 x 4 length pace, then 2-8 x 2

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