Zippy Zharnel's food for sport

HE’S Britain’s fastest man - and now top sprinter Zharnel Hughes has shared his diet and training secrets with the Daily Star.

- JAMES MOORE

The 30-year-old 100m runner is set to star in the World Athletics Championships in Tokyo, Japan, this weekend, having won a bronze at the Paris Olympics in the 4x100 relay last year.

A British record holder at 9.83seconds over 100m, here the athlete tells JAMES MOORE about getting in shape...

What's your normal training regime? Mondays I'll be in the gym in the morning. I start off with some bench presses, leg presses and squats. In the afternoon, I'll have a training session from 3.00-5.30pm. At this point now I am doing mostly speed work, so will do block starts, focusing on the first 10m. From there, I'll execute to 30m and for the last two reps I will focus on the last 60m, just to sharpen up and burn through all the phases that I need to. Tuesday is a rest day, Wednesday I'll do some more speed work consisting of 40m and 60m repeats - two sets. Thursday is a rest day and on Friday I will have some stride-outs just to warm the body back up. Saturday, I’ll do a 60m time trial.