in 3:30, for example, at a rate of 180 steps a minute, during the entire race you will take 37,800 steps. Stronger leg muscles allow you to spend less time on the ground with each foot-strike and increase your stride length.A reduction of just 0.02 of a

two or three intervals with five-minute recoveries), or do a continuous 25-minute tempo run at a pace that’s 12-15 seconds per mile slower than your usual 10K race pace. TaperIt’s tempting to think that extra time spent training in the last weeks

be proud.Typical training weekMondayGym: half an hour of weight training TuesdayTrack session: Five miles of effort, eg pyramid 2,000m, 1,600m, 1,200m, 800m, 1,200m, 1,600m, 2,000m WednesdayAM Swim 1,000m including some arms/legs onlyPM One hour steady run

of your urine. University of Connecticut researchers found that urine colour correlated very accurately with hydration status. Pale yellow urine indicates you're within one per cent of optimal hydration. Try to drink one litre of water for every 1,000kcal