TWENTY-three miles clocked up this week over three runs.

My normal running week has a speed session at the start of it, often including some long intervals, a medium-fast slightly longer run of between five and eight miles and then a long slow run that ranges from 12 miles up to around 20 miles at the peak of my training plan.

I always find it helps if each run has a distinct focus (eg: pace, intensity, distance, hills) rather than just going out for a run and seeing where it takes me. I know what I want from each run.

I’ve got my own personal trainer this week, as my two-year-old son, Alister, has got a seat on the back of Mummy’s bike, so they can come round with me for part of my jog. He’s not a bad little talker now, and it makes me smile when I hear him shout “come on Daddy!” If you see the three of us around Powick, Bransford or Madresfield, you know who we are now!

Weekly Tip from the Top.

If you’d like to be someone who can jog comfortably, non-stop for 30 minutes AND enjoy it, try this simple technique. You may need to do this three times a week, for somewhere between three and six weeks before you reach your target.

After a gentle warm-up and loosening-up, jog at a speed which is just fractionally above fast walking pace. This is your jogging pace! Jog for as long as you comfortably can until you start to feel a bit out of breath (where you’d struggle to keep up a conversation).

Now slow down into a slow walk. Catch your breath and relax. When you have caught your breath and can do a bit more talking, you are ready to jog again.

Keep doing this for 30 minutes. It may be that you have 10 walk breaks, or perhaps just two or three. Regardless, as your body adapts, you’ll find that you are able to jog for longer and the walks get shorter and less frequent.

Make sure you have a good stretch afterwards and have a glass of water if you need to.

Have faith – if you challenge your body and then give it a chance to rest, it will adapt and become better at the demands imposed on it.

Next week I’ll be talking a little bit about kit/clothing and unusual ailments!

Please visit www.indianoceanrace.com to view the official website of the world record attempt, to meet Guy and Andrew and to make a donation if you so choose.