, high-elbow recovery• 12 x 100m (maximum sustainable pace)• 4 x 25m backstroke, cool down• 10 minutes stretching - all upper-body muscles for 30 seconds per stretch3. Run sessionThis circuit includes high-intensity running intervals as well as a general

longer and more streamlined you can make your body, the faster you'll go," he says. "It's that simple."The advice opposite is aimed towards triathletes of all levels. If you are a beginner, they'll keep you from flailing about like you're being attacked

, you need to go to the gym at least twice a week – not for the cardio machines, but to work on your upper- and lower-body strength. Not according to Toby Tanser, who wrote More Fire: How to Run the Kenyan Way (£8, Westholme Publishing) after 10 years

awareness of her own physical capabilities which, together with a steadfast strength of resolve, enable her to continue achieving. "Sometimes in a race I do catch myself wondering why I’m doing it, but it would never make me slow down and not bother," she

that your hard day really counts. Here's how to set yourself up for success…Elite Secret # 1: Get Strong It's strength and conditioning, particularly around the ankles, knees and hips, that separates elites from mere mortals, according to British distance

-jogging; 1:36 on a ski machine; 1:15 on a step machine; 1:36 on an exercise bike; and 1:36 on a rowing machine.10. I need strong legs for running, why should I work on my upper body?There's no doubt that your legs are your main priority when it comes

practise good technique by pedalling smoothly in a circular motion, and keeping their upper-bodies relaxed. However, there are some fundamental differences between cycle training and running training, and it is only by fully understanding these differences

in your area rarely drop below zero, you may only need one layer, so buy a good one. And unless you live in the Scottish Highlands, you probably won’t need more than two or three layers on your upper body and one or two layers on your legs.Don’t overdo

that your hard day really counts. Here's how to set yourself up for success…Elite Secret # 1: Get Strong It's strength and conditioning, particularly around the ankles, knees and hips, that separates elites from mere mortals, according to British distance

relaxed, which is really hard at the end of a race because your legs are tired and you tense up very easily. Don't force your legs to work harder, just pump your arms faster and keep your upper body relaxed. Practise sprints after your usual run