in the months before the race. Look at the training paces in the Measuring your effort section on the next page - this can can provide the repetition needed to sustain your goal pace - and build confidence.Pace PlanBefore your next race, McMillan suggests

You've trained wisely and eaten well - but you just can't shake those pre-race nerves. So how can you work on mental preparation? To find out, I teamed up with researchers from Sheffield, Oxford, Manchester, Reading and Wolverhampton universities

and drink properly over the weekend, allow yourself plenty of time on race morning, and think a little about pacing, you’ll have an advantage over someone who’s trained better but planned worse. Here’s the ideal approach:The day before the race The most

the national long-distance triathlon championships, and decided to take three months unpaid leave from work so that I could train full-time. I ended up finishing tenth. I had a terrible race, and was exhausted from beginning to end. I had overdone my training

’s early days yet, so if you’ve missed a week or two of training, or you’re thinking about revising your marathon time target, you can still adjust your plans to compensate. If in doubt, aim low. It’s better to finish a marathon a little slower than you

brain, a proper nutrition plan may take a back seat.But proper nutrition is central to your training and to race success. By fuelling correctly and ensuring you're hydrated before, during and after training, you will perform and feel better and still

Standfirst: A repeatable 2-week build-up to a sub-70 10-mile race Author:Pics:Issue date: racing secrets bookletKeywords:--Preparation phase (2-4 weeks)Increase your weekly mileage to 30-35M, based on 5-6 training runs per weekIncrease your weekly

yourself before and after a session. (One kilogram of weight loss is equivalent to one litre of fluid.) Once you know your sweat loss you can prepare your fluid-replacement strategy for training and races.Pre-planningFor an event such as Ironman Nice ensure

of ultras and mountain races in the past 15 years, including half tour of Mont Blanc in August this year. My advice would be not to overdo the mileage. You can never really train for a 50-mile race by doing a 50-mile training run, as you would just get

Every good marathon-training plan should ‘taper’ during the final two or three weeks. That means you run less and rest more. For some people, the idea of backing off on their training just before the big race seems counter-intuitive. "So many