Don't dismiss free weights as the preserve of oiled-up gym bunnies obsessed with six-packs and their reflection. Normal people can use them to burn calories and become stronger, which will help improve both technique and stamina for next season

Q I’m a 33-year-old female, and after being collected by the ‘slow police’ after 19 miles in last year’s Berlin Marathon, I’m desperate to get my time down in this autumn’s race. I guess I should do speedwork but I don’t know what my targets should

in their running programmes.Since extra body fat equals dead weight in a race, you must trim extra pounds to maximize performance. You don’t need to cut down to the levels of élite runners (8 per cent for men, 12 per cent for women). Instead, settle on an ideal

Strength exercises are a further, low-impact way of building power. Miling will raise you onto your toes more than longer races, so concentrate on calf raises and, for propulsive power, half squats. Work without weights at first, in three sets of 15 repetitions each

-pace bandA tool for race-day. Type in your target time, then print out and wear this band. It shows the mile or kilometre splits you'll need to hit along the way. Useful for all distances, particularly the marathon. Calorie CalculatorType in your weight

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occupied.You have put on weight As you reduce your training but (hopefully) continue to eat the same as before, your body will fill your muscles’ fuel reserves with glycogen. It will also store essential water with it. This is vital for race day, and far

(or resume) any weight-loss regime during this time – your body requires a full complement of nutrients to recover from the stress of the race. Of course, if you are still gaining weight after your first recovery week, you might want to consider

(or resume) any weight-loss regime during this time – your body requires a full complement of nutrients to recover from the stress of the race. Of course, if you are still gaining weight after your first recovery week, you might want to consider

per kilogramme of body weight immediately after exercise in the first hour, and repeat each hour until normal eating patterns return. 4. Select carbohydrate-rich foods with a moderate or high GI, such as boiled potatoes or white rice. 5. Include