the hamstrings, gluteals, calves, groin and quads in two sets of 30 seconds after exercise, and two sets of 7-10 seconds after a pre-speedwork warm-up jog. If you want to progress further and you have time in the week, try yoga, too.Strength training

an event:• A 30-45-minute cycle, building in the first 10 minutes to race pace, followed by a five-minute run at race pace. Build this up to 20 minutes at race pace over four weeks. Warm down with an easy jog for several minutes then jump back on your bike

," says Jason Karp, an online running coach in San Diego, US (runcoachjason.com). If you're new to speedwork or coming back after injury, reduce the number of intervals in the following workouts by half and spend more time warming up, recovering

in this price-range is whether or not you could live without a cadence function.Contact www.trekbikes.comPutting your new gadget into practiceOne-hour tempo sessionUse a course that takes just over an hour. Start with a 10-minute warm-up. Zero your cycle

before the race start: this will give you plenty of time to collect your number if you have to, and warm up, stretch, use the loo and find out last-minute details about the course, the drinks stations and so on. Rushing is a waste of valuable energy

“This is WKLA, comin’ to you from the heart of downtown Santa Monica. It’s another beautiful morning here by the ocean – and this is Steely Dan.” I turned up the radio and wound down the windows of the absurd, grey 1965 Oldsmobile as it wallowed

. More experienced runners would run the fast section between 10K and half-marathon pace, and may do two sets of 10 minutes with 5-10 minutes jog between; or one 20-minute effort. Try hillwork. Warm up with a 10-minute run to the base of a hill that has a

) for the last 5 to 15 minutes of the runFAST-FINISH LONG RUNWhen: Once a fortnightWhy: To practise a slow start and a fast finish; to train at goal pace when tired How: After a warm-up, accelerate 10 to 30 seconds per mile until you reach marathon pace. Hold

-paced segment to raise the bar on your aerobic threshold ultimately makes goal pace seem that much easier," says Paul. After warming up, run one mile at, or up to, 30 seconds faster than your marathon, half marathon or 10K pace. Then run 400m at 5K pace

So here it is, blog 4, and the second of the 26 Bikram poses. We're properly getting warmed up now - although not as warm as you'll be by the time you're halfway through the set. Dripping with sweat doesn't even begin to cover it, no matter how low