.Her performance at last year’s British Masters Athletics Championships was outstanding. She took gold in the 5,000m (23:06:26) and silver in the 1500m (6:23:40) track events – placing her fifth and ninth in the world (respectively) for her age group. Meanwhile, a
for assembling your own playlists.Warming UpAt the beginng of a workout, you need to get your muscles moving, set your pace and relax. So you want to choose upbeat songs with a steady BPM - 135 to 160 - that won't take you too high or too low.Play Electronic
running will enjoy an injection of pace. The four weeks break down as follows: Week 1: Easy does it is the key this week.Week 2: Increase your ride duration and throw in some harder efforts – intervals, moderate hills. Include some longer rides
without them." Hereare the key core muscles you need to run. Here's how your core works for you on the road...1. SpeedAs you extend your stride or quicken the rate of your leg and foot turnover when you're trying to pick up the pace, the lower abs
London's Hyde Park, Green Park and St James's Park and past Buckingham Palace, the Houses of Parliament and down The Mall. The 2008 race sold out in six days, while the 15,000 places for this year's event were snapped up in a matter of hours. Most
distance options for race-hungry punters of all abilities, including the full 26.2, a 30K, a half and a 3.5K fun run – and nearly 13,000 runners from 50 different countries converged on the city to take them on. Just a two-and- a-half-hour flight away
to 7.5mm; and nine-speed bikes need a chain with a diameter of 6.5 to 6.9mm. The most commonly used chain, the 10-speed, needs a 5.9 to 6.1mm chain. It's best to stick with the same brand for your chain and your drivetrain, especially when you get
) are getting on in our dedicated forum thread, tweet your training highs and lows @runnersworlduk, and show us your stomping ground via flickr.Where can I run my mile?Line up at your local track or just find a flat bit of ground - wherever you run your mile
to create a star shape. As you land, bend your knees until your hands can touch the floor on either side of your feet. Do one or two sets of eight to 12 reps. Track your progressKeep a training log and you'll almost certainly become a better triathlete
triathlete. He has been involved in sport since school. He began with track running but moved on to bikes and now races on the XTERRA off-road triathlon circuit in Europe. In 2008 he qualified for the XTERRA World Championships. He did his first triathlon
