effectively. They are thicker at the back and around the elbow than around the front, which helps keep your arms warm but not clammy, and you don't overheat in them; a common problem among arm warmers. There were the usual silicon grippers around the upper arm

  WEEK ONE WEEK TWO WEEK THREE WEEK FOUR Mon SWIM Warm-up: 6 x 25m + 3 x 50m. Main: 8 x 50m Stroke Count with 30 seconds rest between efforts, then 200m continuous relaxed. Cool-down: 4 x 50m concentrating on technique

min slow Rest 3M warm-up, then 3M fast, 1M slow. Warm down 8-12M slowWEEK B 6M steady, with bursts up hills 10 x 800m, with 2-min jog recoveries 6M easy Trackwork: warm up, then 12 x 400m at 5K pace, with short recoveries Rest 5M easy, with a few

, then 8 x 30 secs uphill, jog down Rest 5M steady, cross-country or parkrun 9M slow Week 2 (31-35M) Rest or 4M easy 5M - warm up, then 3M at a brisk pace, timed. Warm down. 5M steady 5M - warm up, then 8 x 90 secs fast, 90 secs

  Mon Tue Wed Thu Fri Sat SunWeek 1 5M easy, off-road 7M steady with a few strides 6M easy Run to a hill, then 10 x 30 secs uphill, jog down Rest or 5M easy 6-7M steady, off road 9-11M slow, no pressureWeek 2 5M easy Warm up, then 3-4M at a brisk

Sat 15 mins easy, then 5 x 1 min fast, 2 mins slow, then 5 mins recoverySun 7-8 miles steadyTOTAL: 35 miles approxWeek TwoMon 5 miles easyTue 5-6 miles steady paceWed Warm up, 3 x 4 mins fast, with 4 min recoveries, then 10 mins jogThu 6 miles easy

High-intensity short interval runs build your top-end tolerance, while longer tempo runs and time trials improve aerobic endurance. Perform these workouts at the fastest pace you can sustain for the given effort.High-Intensity IntervalsWarm up

-6M at 80% max 2M warm-up, then 6 x 800m or 3 mins, with 400m jog recoveries, then 2M cool-down 5-7M easy, inc strides 2M easy, 2M fast, but not 100% Rest 60 mins mixed fartlek 8M easyWeek 2 5-6M with gradual acceleration 2M warm-up, then 5 x 1000m

fabric to keep the chill out and this is effective. A potential problem is that the Windstopper is so effective that on all but the coldest of days it warms up very quickly and you can end up a little hot-headed. So, if you don't mind looking like

of the warm-up. Yes, the warm-up. The class hasn't even started yet; your body is still loosening up, and this posture is designed to help warm up your quadriceps, hamstrings, knees, calves and ankles. Prepare for serious lactic acid burn in your quads