-long battle against gravity. Gravity has lost the last few rounds and his 10K PB has consequently improved from 50 to 35 minutes, and half-marathon from 1:55 to 1:20.Most likely to: Fuel up on mucky-fat sarnies Did you know? Njord retired from crown

heart-rate strap, though it was difficult to get a signal with this. It has a fan, although this was not very effective.Tunturi T60F, £1,500 Running area 51cm x 138cmMotor 2.5HP Top speed 12.5mphContact www.tunturi.co.ukThis was easy to get going

for cardiovascular fitness development. For example, if you are 40, your estimated MHR would be 180 (ie 220-40). You can then calculate training heart rates from this, using a formula such as 70 per cent MHR (which would be 126).Its quite simple, but unfortunately

point, press the store button on your HRM (or tell your partner your rate)Speed increase should be about 2-3 seconds per 200m (or 0.5km/h on a treadmill)Keep going until you can’t increase your paceJog gently afterwards to cool down graduallyPlot your

marathon was won by Joseph Kariuki in 1:06:52, with Cecilia Wangui completing the course in 1:21:30 to win the women’s race. The marathon (two laps of the above), was won by Daniel Yego in a very impressive 2:22:14 while first female Judy Kariuka completed

, and 209-(0.9 x age) for women. If you’re a regular runner, you can test yourself for your MHR by warming up and then doing a combination of short, fast runs as follows, ideally on a treadmill: run as fast as you can, evenly, for three minutes, then rest

from total time, lap time, HR or time of day.Contact: 0800 056 1640; www.nike.comReebok Precision Trainer £129.99Displays both HR in beats per minute and as a percentage of maximum HR.Press a single button while running and watch scans through maximum

, but metaphorically speaking I’ve been there, done that, cut the cord and got the baby to prove it.First Trimester (0-3 months)I began my nine months with grand claims of, “Oh, nothing will stop me running. My baby will be born on a treadmill”. I’d sneak condescending

pacing strategies affect race results. They asked 11 experienced female runners to run 5K on a treadmill to determine their average for the distance. The runners were then asked to run 5K again, but tackling the first 1.63K at different speeds: once

100m at race pace. CYCLE 20 minutes, checking gears, tyres etc.Evening RUN: 15 minutes with 3 x 30 seconds fast strides, alternating with 60 seconds recovery jog. Sun CYCLE: Warm-up: 10-15 minutes steady. Main: 1 hour 15 minutes easy spinning