I'm always cheered by the way this group shares top tips and provides support to fellow parkrunners. To that end, here's a useful training regime that helped me achieve a Season's Best this morning. Consider it my gift to the parkrun community.

Exercise - rest is important. Take my advice and start tapering for your next parkrun the moment you cross the finish line the Saturday before.

Food - the correct fuelling strategy is critical. In addition to a fine breakfast, can I suggest the following (note you can switch menus between days - flexibility is key)

Monday - drinks and dinner with friends - remember bitter contains loads of carbs; venison contains plenty of protein; Eton Mess makes an all-important contribution to your five-a-day.

Tuesday - whatever you fancy. Buffalo Wings can be the snack of champions. Cheese on toast is an adequate substitute.

Wednesday - portion of chips at lunch. This focus on carb-loading matters - maximise the benefit by adding a pickled gherkin. Enjoy spaghetti bolognese for dinner: more carbs (be sure to hit your weekly calcium goals by being generous with the Parmesan).

Thursday - lunch with friends; cocktails (oh so classy) and curry (much, much less so) for dinner. Remember mango chutney is pretty much 100% fruit. Keep hydrated with Cobra beer.

Friday - cooked breakfast (adding an orange juice negates any bacon-related calories). Fried mushrooms make a dent in your vegetable intake, as do the tomatoes on the slice you should steal from the children's pizza when you return home from work.

Saturday - cup of tea; turn up to your favourite fun, free 5k; say 'thank you marshal ' to each marshal; chat a bit to fellow runners; sprint the last 30 yards; shake the hand of he chap you pipped at the post; enjoy a season's best.

Note: this regime requires willpower. There is an as yet unquantified risk that whilst reducing your parkrun time, slavish adherence to this regime may also increase the size of your running shorts. If pushed for time, the regime can be summarised thus 'don't take every run too seriously; spend time with friends; and a little of what you fancy does you good.' UcenterDress spaghetti strap casual wedding outfits