picking up the pace and eventually the walking breaks went. A few years on, I'm now a marathon runner and gone from a size 14 to between an 8 and a 10. So stick at it, it's worth it in the end. Oh, and by the way,you'll burn a lot more calories outside

session, I suggest you start with a one kilometre warm up. Then run 3 x 1K at your 10K race pace, with two or three minutes of jogging after each. Finish the session with a one kilometre warm-down. As you get better, try to build up to 6 x 1K

sessions: aim to run your longer intervals (three to eight minutes) just shy of your 10K pace, and your shorter efforts (one to three minutes) closer to your 5K pace. Indoor running means wind drag doesn't slow you down as it would outside, so your

, increase the speed settings to make sure you're always sprinting at 8/10 effort. If you've only got time for a short workout, this short sharp session (10-15 minutes) does the trick. Warm up with an easy jog on an 0.25-1

be at least 127cm, with 140-150cm preferable for taller runners. Make sure you feel comfortable and confident on the belt, and check that it doesn’t sometimes stutter, slip or slide off-centre. Controls The console buttons for changing speed and incline

at each level for one minute). Total time on the treadmill: 15 minutes. Straight after, get down on the floor for 20 crunches, 20 back extensions and 20 press-ups. Or find three or four strength machines that work the upper body (chest press, biceps curl

.co.uk)."You will also become a stronger runner: working out on varying terrain and uneven surfaces strengthens muscles and tendons." Here's how to make the break.Run/WalkIf you've only ever run in the gym, your first outdoor session may be tricky. "Treadmills help you

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

and rests?Intervals, fartlek, speedwork - what are they? - part 1Intervals, fartlek, speedwork - what are they? -part 2Marathon training - speedwork or not?Repetitions - Yasso 800s - part 1Repetitions - Yasso 800s - part 2Treadmill speedwork - best sessions

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