mins steady (10:00 - 10:30) Rest 30 mins easy or rest 1:45 slow (11:00 - 12:00) Week 5 (w/c Aug 18) Rest 10 mins warm-up, then 2 x 12 mins at 10K pace (9:00 - 9:30) with 2- min recoveries, then 10 mins cool-down Rest 45 mins easy Rest 30 mins easy

cycling @ 100+revolutions per minute (rpm), 40 seconds recovery), 5 x (20 seconds harder gear, 40 seconds recovery), 10-minute recovery easy cycleFriday Swim session BSaturday Run session: 5-minute warm-up jog, 3 x (2-minute run, 1-minute jog, 30 seconds

Speed repetitions Warm up, then run eight x 400m at mile race pace with two-minute jog recoveries between. 5 Sprints Warm up, then run eight x 200m at 800m race pace with 200m slow jog recoveries between.6 Strides Warm up, then run 10-12 x 100m

mins THR, 3 mins jog, 10 mins THRSun 10-12 miles easyTOTAL: 35 milesWeek SevenDay 1 35 mins fartlekDay 2 Warm up, then 10 x 400m with 90-sec recoveries, 10 mins jogDay 3 35-40 mins steadySat Warm up, then 4 x 5 mins fast, then 13 mins jogSun 2

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 1.5

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

’s claims, it feels a little scratchy. Contact: 01926 339388; www.lockwoods.comOdlo Synergy – £39Hot spots: The mix of polyester and merino wool works well. It’s comfortable, wicking and warm, with none of the scratchiness found in the 100 per cent woolen

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

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

turns of your pedal for 60 seconds.)Focus on taking on board 50-70g of carbohydrate for each hour of the ride (100-150ml of sports drink every 15 minutes).Top Tip If you take on board the right amount of food and don't ride in too high a gear, you can