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    This programme focuses on building a good aerobic base with a good sprinkling of speed work to help you change gear when necessary during the race.R = Rest AR = Active Rest (walk, bike or swim) E = Easy pace T = Threshold pace. Depending on levels of fitness threshold pace is approximately 85 - 90% of maximum heart rate* or half marathon race pace.Albert Einstein proposed 100 years ago that nothing could travel faster than the speed of light in a vacuum.

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    *to calculate percentage of maximum heart rate: Maximum heart rate = approx 220 minus your age.Antonio Ereditato, spokesman for the researchers, said at the time: “We have high confidence in our results.We have checked and rechecked for anything that could have distorted our measurements but we found nothing.” Today CERN physicists have admitted a faulty connection between a GPS unit and a computer may be to blame.Most of your run will need to be done using the aerobic energy system and so the biggest percentage should be devoted to stamina - or endurance - with the others added to taste, or to personal need.Ideally you would work with a coach or a running group leader who can help you to identify the weak areas that you may need to work on more than the others.

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