own plan on the calendar which will then synchronise with the watch on connection. These plans can be as in-depth or vague as you like (for example, run at 10mm pace for one mile, then 10 intervals of 400m at 8mm pace followed by two minutes at 12mm

:48 and on that day I passed through the half at 1:47 and 25km at 2:09, which was also a PB. I think it works better for longer distances - I've done sub four minutes for 1K and 23 mins for 5K but never dipped under 48 for 10K. I can run fast for short distances

the mysteries of the instrument, to finding the answer that I knew all trombonists were looking for.During those 30 years of practising scales and arpeggios, playing the same technical exercise for the 1,000th time, and putting my lips against the mouthpiece

:45 to 3:00, I’d be happy. And that wouldn’t require crazy amounts of training, strict dieting. I did 20 years of that.It depends on the weather, but, yes, under 2:10. The course record for New York is 2:08. But here’s another stat for you: Laurent Jalabert

running injuries are related to overuse, and knee problems, especially PFPS, dominate overuse injuries. According to a two-year study of more than 2,000 runners completed in 2002 by the University of British Columbia, USA, for example, most running

% of fat = 10lbs, then you'd have to have 1,000lbs of fat - which seems unlikely. And if 1% = 1lb, then you must have 100lbs of fat, which also seems unlikely. Stop worrying about percentages. If your clothes are looser and you feel better then it's working

- except that you type out your conversations and you never know who's going to chip in next. As well as being an exceptional place to spend a social hour or two, they're where you can tap the collective knowledge of over 140,000 runners, from first

Why? With over 1,000m of climbing, you might wonder why this is a regular in our top 10. But the cliffs provide some of the best views around and the glow of achievement is helped along by hot food and a warm welcome at the finish. What you say

organisation and fantastic support.12. Ashby 20 (97%, 100%, 54 ratings)Where? Leicestershire When? March 22This undulating 20-miler is also one of the best ways to get in a long training run before a spring marathon.13. Hogweed Hilly Half (97%, 98%, 53 ratings

started running about 18 months ago, initially to lose weight. I did my first 10K in September 08 in 55.32. I had a race today and finished in a PB of 43.31 - a full 12 minutes off my time in 13 months. If you join a club and stick with it you could