Few athletes have competed in as many Commonwealth Games as sprinter Marlon Devonish. Heading to his fourth Games this year, Devonish has made history at these championships - he is co-holder of the Commonwealth record for the 4x100m men's relay

be a slow pace or it could be at world record pace. Position is more important than time.I can definitely run a lot faster than I did in Berlin. In Berlin I was running on my own for the last half of the race. I’d like to think I can run 2:07-8.The

and can only read one article, make it this one: 10 Ways To 5K Success (non-subscriber preview) One distance – some very different approaches. We’ve got 5K wisdom for racers with aims from run-walk to record time.BEGINNERS 5K is a perfectly manageable

in my head. I’ll imagine running down the finishing straight and just snatching a win in an exciting sprint finish or picture my family cheering me on from the sides as I break the course record. I don’t think the scenarios have to be realistic. It

receive the loudest cheers of all.Don't fear the distance If you've done the training, you can finish the race. If you really tire and need to walk, do it. As a first-timer, your task is to finish and feel good about it – save the world-record attempt

-twitch and slow-twitch, but there are also intermediate fibres which are affected by training. Sebastian Coe can move down to being a sub-47-second 400m runner or up to being a sub-50-minutes 10-miler. Rod Dixon moved up from being a world-class 1500m runner

pull them on to clean the oven or wash the car, we're inspired to dig out the training diary that records our best ever marathon performance, or gives us clues as to why we dropped out of a 10K, and use the valuable racing lessons our old tops provide

yourself on every run, but to complete every session at the appropriate pace.Fast FixesAlways know the goal pace for each quality run and record it in your log. Then stick to it.Don't allow training partners to suck you into racing a session. If you train

of endurance programme, based on long, hard runs has been popularised in the last several years by marathon world record holder Khalid Khannouchi. Khannouchi does ferocious long runs – so fast and sustained that he gets nervous for several days before them

of improvement we all have from the time we take up the sport. His upward curve was emphasised last year when he decided to run a 10K at short notice and knocked a minute off his PB, running 32:37. He is already one of the world’s fastest 1500m runners for his