, injury. Be assured, you are not alone.World-class triathlete Richard Stannard (10 times the fastest swimmer in the London Triathlon) was gearing up for a great 2009 season when, at the end of May, he was hit by a car while training on his bike

while training is also an absolute must. As a rough guide, try to drink 500ml of water, diluted juice or a sports drink two hours before a run, and another 150ml just before you leave. During If you plan to run for less than an hour, plain water should

, training too much and training too little.So I went to Plan B: I interviewed the best running-injury experts in the world. Like the medical studies, the experts didn't always agree. But certain principles emerged. From these, I developed 10 laws of injury

to Cancer Research UK. (There's a super offer at the end of the page.)How should I start?If you haven't entered a Race for Life race yet, you can find out more and enter here.Then, whether you walk or run or plan to do a bit of both, a training programme

’s trying to make it around the block four times, as well as the 36-minute 10K runner who’s training for a first marathon with long runs that stretch to 12 miles, then 16, then 20.The gradual-adaptation principle is deeply rooted in human physiology, and has

such as 8 x 100m, with a short rest between each 100m, and build up to 10 x 100m. Also try four or five times 200m, two or three times 400m, and so on."Week twoNow is the time to build your stroke and improve your efficiency as you move through the water

enough!PB's5K - 23:0010K - 47:07Half-Marathon - 1:56Favourite Races... I think the Knacker Cracker has to be my favourite race, don't expect I'll ever be first lady or hold a course record again(lets not mention itwas the first time it was run

Q. One of my goals for 2012 is to get my Olympic-tri 10K run time under 40 minutes. What should I be doing over the winter?A. A strong run can make a huge difference to your race and the off-season is a great time to work on your skills and strength

(5k), 36:21 (10k during marathon), 58 (10m), 1:17 (1/2m) 1:36 (16m)] Mike Gratton I would use the period going into the summer to do a lot more interval work and try to improve your 10K times, since this will be key to achieving a faster marathon time

miles 10 miles 5 10 x 400m 5 miles 14 miles 6 5 x 1200m 5 miles 15 miles 7 7 x 800m 8 miles 17 miles 8 3 x 1600m 10 miles 13 miles 9 12 x 400m 3 miles 18 miles