Amby Burfoot is Executive Editor of Runner's World USA, and the 1968 Boston Marathon winner Imagine that there was an exercise programme that could guarantee to get you in shape with only three identical 30-minute exercise sessions per week. I

warm sun trickled through the oak leaves, roadside twigs crunched lightly under my feet, and the smell of cider vinegar spread sweet through the air.For a mile, maybe two, I slipped into another world, a timeless one where there was no effort, no clocks

:40:04, still the Hawaii record, after first swimming 2.4 miles and then cycling 112 miles.Always a strong runner, Allen had a lightbulb moment one year at the Cherry Blossom 10-Mile in Washington, D.C. in the USA. He was warming up, doing some strides, when he