The trainers...

'I always have personal goals I like to achieve with every training session. I find that pushes me to go that extra mile,' says Paula Radcliffe. Being the marathon world record holder, Paula knows a thing or two about extra miles. Her running plan has all the tips you'd expect from a world-class athlete.

You can start with brisk walking and light jogging and slowly build into regular running and short sprints. As Paula says: 'Running ticks every box when it comes to fitness. As well as improving overall well-being, it makes you feel full of energy and vitality.'

My plan: If four walls make you stir crazy, head for the open road with this plan - it mixes uphill work, target and interval running.

Denise Lewis

Variety is important to heptathlete Denise Lewis - not just content with one sport, she had to be world-class at seven. And she applies that to training, too: 'It's essential that exercise routines are constantly updated so that you don't become stale and keep working the same muscle groups,' she says.

Noticing that people at the gym don't make full use of the facilities, Denise's Jumpstart UK plan shows you how to get the most out of your time there. 'Rather than simply going through the motions, you can actually keep improving on fitness levels while boosting energy and maintaining focus,' she says.

My plan: With a mixture of cardio, strength and stretch work, this is a plan that will keep you on your toes - and not just on the treadmill.

Emma Byrne

Football is great for all-round body conditioning, so why let the lads have the great legs? Emma Byrne, goalie for Arsenal Ladies FC and the Ireland team, heads up a plan that encourages women to get fit with a friend.

'Football is the fastest-growing female sport in Britain and Jumpstart UK is a great way to sample a different type of sport and give men a run for their money,' explains Emma. 'You can get all your mates to join in and do it nearly anywhere there's space.'

My plan: Stay motivated by training with a friend. With endurance sessions and skills circuits that include penalty shoot-outs, passing the ball and throw-ins, you'll be toned like Thierry by the end of the four weeks.

Jane Wake

If gym bunnies frighten you, or you never find the time or money to join up to a gym, try the homebased plan from Nike personal trainer Jane Wake. By converting domestic surroundings into houseworkouts, you can exercise at your convenience - and keep your interest levels high.

Jane says: 'The key to a successful fitness programme is maintaining motivation. This plan means you can work out when you wake up, or while the dinner's cooking - whenever it suits you.'

My plan: Exercises can be continuously adapted: they include a toning circuit with lunges and push-ups to work problem muscle groups and a cardio session to push your heart and lungs into the fat-burning zone.