Mel talks the taper with Coach Sam.
Warm upOur five runners take to the streets of a very snowy Birmingham University to warm up ahead of their training session, designed by our coaches as a progress check.
[View the story "Spring marathon: highs and lows of training so far." on Storify]
-run days is an efficient way of burning fat and increasing blood flow to aid recovery. On cross-training days, walk for 30-60 minutes continuously or do five- to 10-minute segments throughout the day. Keep the pace quick, but not so demanding you’d struggle
Ingredients (serves 4)• 2 boneless, skinless chicken breasts• 150g white rice • I litre reduced-sodium chicken stock• 1 tbsp lemon zest strips• 1 cinnamon stick (about 7cm long)• 1 bay leaf• 2 large eggs• 2 large egg yolks• 2 tbsp freshly squeezed lemon juice• ¼ tsp cayenne peppe...
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