2 mins fast, 2 mins slowDay 3 10 mins easy, 30 mins steadySat 10 mins easy, 2 x 10 mins THR, 10 mins easy Sun 8-10 miles easyTOTAL: 33-35 milesWeek FourDay 1 30 mins easyDay 2 Warm up, then 4 x 3 mins fast, 2 mins slow, then 10 mins

feeling cool, but soon warmed up. However, it did seem to cool down mid-run before warming again towards the end, which was confirmed by the temperature readings."Overall The thermometer showed the Mizuno was efficient, as the final reading was just over 1

fabric next to the skin speeds up heat loss. As with summer kit, synthetic fibres predominate, but you’ll also notice the re-emergence of a natural fibre in our selection of the best winter base layers.Wooly Warmth…You rarely see sheep shiver. That

Base Layer £10We say The bright colour of Crane Sports’ short-sleeved comfy base layer proved popular with our (female) tester. The mid layer (available with a v-neck, crew or standard collar) was warm and soft but the seams could irritate if worn next

start. Sip on an energy drink leading up to and during the session (not too cold, just at room temperature).Warm-up: 10 minutes easy spinning at 100rpm, then increase your heart rate progressively during the next 5 minutes to reach your threshold heart

day, and Brooks Vapor-Dry fabric ensures you won't become too sweaty if the weather warms up. They have a small internal key pocket and flatlocked, offset seams to prevent chafing.Contact www.brooksrunning.co.uk; 01903 817 009Pearl Izumi Therma Fleece

bacon or ham, chopped 1 Preheat the oven to 200oC, gas mark 6.2 Mix the bread mix with 140ml warm water (or according to the pack instructions) and knead into a smooth dough. Allow to rest for 5 minutes. 3 Knead again and roll out to a 28cm circle. Place

world record holder, has come up with five bike sessions that'll make you a better runner.To boost your stamina……Get up early and hit the road hungry Warm up for 10 minutes, gradually increasing the resistance by changing to gears that are harder

good rule of thumb to avoid overheating is to kit yourself out as if it were 10ºC warmer. Wind  affects your body's ability to control its temperature by sweating, so wrap up warm on windy days. A buff will shield your face and keep you breathing

Up the flavour – and flavonoid – credentials of your dinner with these recipes from the Mighty Spice Cookbook by John Gregory-Smith (£20, Duncan Baird). From burning fat to aiding recovery, each dish has a specific benefit. All recipes serve four