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About an hour before the race, another light jog at a pace half as fast as race speed for twenty-five minutes, surging

eight times for twenty seconds at a time in the last mile, will get the heart pumping. The jog should be followed by warm-up drills: - 20 rotational leg swings per leg: swing each leg from the hip from front to back and side to side.

“It’s always a good idea to plan out for the season ahead your targets and your goals that you really want to aim for.”

- 60 standing toe raises per leg: stand with feet eight inches apart.

Shifting your weight to the left foot, put the right foot a few inches ahead and raise your toes until you feel a stretch in the calf. Repeat with the left leg. - 30 lateral steps: stand with feet shoulder width apart. Bend the knees, and crouch about six inches, leaning forward slightly. Keeping the body still, step to the side with the left leg as far as it will extend. Repeat on the right side. - 40 high knees: from a standing position, quickly run in place, focusing on driving the knees toward the chin. - 40 butt kicks: from a standing position, quickly run in place, focusing on bringing the heel to the buttocks with each step.

– Paula Radcliffe, 2005 marathon world champion

- 3 sets of four 20-second sprints (drink water in between as needed).

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