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How long it should take you to run a mile, according to your age

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How long it should take you to run a mile, according to your age
Age shouldn’t define your potential (Picture: Getty Images)

At this year’s London Marathon — on Sunday, April 26 — over 59,000 runners will pound the capital’s pavements, hoping to beat their personal best.

Participants of all ages and abilities have taken on the 26.2-mile challenge — including Fauja Singh, who was 100 years old when he broke records as the oldest person to ever do so, having only picked up the sport at 89.

That said, how fast and well you can run does naturally change as you get older.

And whether you prefer to stick to 5Ks, or train for longer races like marathons, keeping an eye on your mile pace is a great way to measure your fitness, especially for beginners. 

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Female runner stretching on park bench.
‘You might surprise yourself at what you’re capable of’ (Picture: Getty Images)

When it comes to running, personal trainer and nutritionist Joseph Webb, tells Metro: ‘Age can guide expectations, but with smart training and recovery, you might surprise yourself at what you’re capable of.’

So, just how fast should you be able to run a mile according to your age?

Ages 20-39: 7-10 minutes

‘Average healthy adults in this bracket typically run a mile between seven to 10 minutes. Trained runners may push under six to seven minutes,’ Joseph says. 

He adds that aerobic capacity (the amount of oxygen your body can utilise during exercise) is at its peak at this age, and you’re also likely to have better joint and tendon resilience to support faster speeds. 

What is your ideal running goal for a mile?

But how often should you be running? Joseph suggests three to five runs per week for most healthy adults is a good number, depending on their goals and experience. He advises a mix of long runs, moderate runs and interval speed sessions. 

‘Recovery is quicker in this age group,’ he explains. ‘There’s potential to build a good aerobic base and speed.’

Ages 40-59: 9-12 minutes

A realistic time for runners in this age category to complete a mile is nine to 12 minutes. At this age, Joseph says that ‘muscle mass and aerobic capacity naturally decline, unless you counteract with regular training’. 

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He adds: ‘Recovery takes longer, but with consistency, many in their 40s-50s run similar times as those in their 30s.’

Signs you’re pushing yourself too hard

Many runners feel inclined to push themselves to beat personal records and better their times. However, if you’re dealing with any of these issues, you might want to rethink your training.

  • Sleep disturbance or mood swings
  • Sharp or stabbing pains rather than a more dull soreness
  • Swelling or joint instability
  • Extreme fatigue lasting beyond 48 hours
  • Elevated resting heart rate (a sign of poor recovery)

He advises those aged 40-59 to set themselves two to four runs per week, a mix of long moderate and interval sessions. This, he says, is the ‘sweet spot’ to balance fitness and recovery. 

Joseph explains: ‘Recovery starts to slow, so quality over quantity is key. Longer runs are still possible, but you should be flexible based on how you’re recovering. Strength training becomes vital here to preserve muscle and protect joints.’

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Ages 60+: 11-15 minutes

Joseph advises his clients aged 60 and over aim for a mile pace of 11 to 15 minutes. He says two to three runs maximum is ideal for this age category. 

At this age, he says: ‘Joint and tendon recovery slows, and impact tolerance can reduce.

‘Maintaining aerobic fitness, balance, and joint mobility is the priority, not accumulating big mileage.’

Cardio training outdoors. Side view of caucasian grey bearded man and beautiful old woman running along summer park with sunlight on background. Cheerful retired people leading active lifestyle.
Joseph has clients in their 60s who have outperformed 30-year-old runners (Picture: Getty Images)

He adds: ‘Aerobic capacity, muscle strength and joint health naturally shift with age. But training history, nutrition and lifestyle all matter just as much. 

‘I have coached clients in their 50s and 60s who outperform sedentary 30-year-olds.’

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Why does running feel more difficult as we age?

There are plenty of reasons why running feels more difficult as we get older. 

Joseph explains: ‘Without strength work, we lose 1% muscle mass per year after 40, weakening running mechanics and increasing joint wear and tear.’

Joints and tendons also stiffen, collagen stiffens, tendons lose elasticity and cartilage thins.

There’s also a longer recovery time. ‘Older bodies take longer to repair micro-tears and inflammation.’ 

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Joseph stresses the importance of recovery when running, explaining: ‘You should prioritise seven to nine hours of sleep per night and add in naps if you have the time and need to.’

He also advises taking rest days and eating adequate protein. He adds: ‘Use foam rolling, massage, stretching and hydration to aid recovery.’

Find running too challenging? Here are some alternative exercises

There are plenty of other exercises to build fitness that are less impactful than running. Joseph says:

  • Yoga and Pilates improve flexibility, balance, joint control and breathwork.
  • Brisk walking is easier on joints but still boosts heart and lung health.
  • Cycling both indoor and outdoor is great for leg strength and endurance.
  • Swimming or aqua jogging is a very joint-friendly, full-body workout. 
  • Rowing on a machine is an excellent combo of cardio and strength. 

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Get in touch by emailing MetroLifestyleTeam@Metro.co.uk.

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Police looking for man after incident with cocker spaniel

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Police looking for man after incident with cocker spaniel

They are appealing for information about the man, whom they believe is the owner of the dog and was last seen wearing dark clothes and a black cap.

The incident happened on New Lane, Huntington, close to New Lane Cemetery, at 11.50am.

The boy did not need hospital treatment and suffered no lasting injuries, say police.

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If you have information that can help police investigate the incident or locate the man, email rebecca.james@northyorkshire.police.uk, or, you can call North Yorkshire Police on 101 and ask for Rebecca James, or contact Crimestoppers anonymously on 0800 555 111 or via their website.

Please quote reference 12260064394 when passing on information.

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Three things we learned from Arsenal FC defeat as full-time moment speaks volumes

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Three things we learned from Arsenal FC defeat as full-time moment speaks volumes

It was billed as a Premier League title decider and Arsenal must now hope that is not the case.

A win for City in midweek against Burnley and Arsenal will be second by the time they host Newcastle next weekend.

This was a significant improvement on Arsenal’s recent form in terms of overall performance but missed chances undermined that.

Kai Havertz wasted two huge opportunities. Rayan Cherki and Erling Haaland were ruthless when their moments came. City now look certain to pull alongside the Gunners on the home straight.

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Mikel Arteta and his squad were applauded by their own fans at the full-time whistle

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There was a defiance to the Arsenal away end at full-time.

They had just watched the Gunners fall to a painful defeat, a fourth in six matches in the latest instalment of the annual April stumble.

The Arsenal fans, though, gave the players a big ovation. This was a rallying cry of sorts, an insistence that the title race has not yet slipped away. How true that is will play out in Arsenal’s final five matches.

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Mikel Arteta‘s side were not outplayed. They did not collapse in the face of a huge occasion, but they were poor in front of goal.

That proved the difference. In a title race that could now come down to goal difference, it must change.

If it comes down to a straight shootout between Arsenal and City, it is hard to see the trophy not returning to Manchester.

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Blackley incident LIVE: Armed police barricade tower block in city street with forensics on scene

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Daily Mirror

Armed police have swarmed a tower block in north Manchester following an incident.

Emergency services are at the scene on Broadmoss Drive in Blackley, where the entrance to Somerton Court has been cordoned off. The road is partially blocked in both directions, according to traffic monitoring site Inrix.

A forensics unit has also been called to the incident. Greater Manchester Police has been contacted for comment.

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Car driver injures pedestrian in Malton street confrontation

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Police investigating group assault in Osgodby, Scarborough

North Yorkshire Police are now hunting the man.

They say the victim was walking on The Mount in Malton at about 8.20am on Wednesday when the driver confronted him and assaulted him, causing minor injuries.

Police are appealing for information about the suspect and any potential witnesses, particularly two women, who may have witnessed the incident.  

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Email Brooke.Clark@northyorkshire.police.uk if you have any information that could help our investigation.

Alternatively, you can call North Yorkshire Police on 101 and ask for Brooke Clark , or contact Crimestoppers anonymously on 0800 555 111 or via their website.

Please quote reference 12260067019 when passing on information.

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Man City bully Arsenal to wrestle back control of title race

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Man City bully Arsenal to wrestle back control of title race

That’s exactly that and when you don’t do it and they have individual quality to deliver in those moments, you risk losing the game because I don’t think there was any difference between the teams.

On if loss came down to bad luck: 

“There are a few elements. There is an element of luck with whether the ball goes in or not. The second one the ball deflects, it goes to Haaland.

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“There is individual quality as well and there is, in that moment, to be so cool, precise and ruthless. You have to be that.”

On Arsenal’s performance: 

“You could see at the end of the game, and right from the beginning, the attitude of the team. We could have been a bit more composed in certain moments but we certainly took the game to where we wanted and we had big chances to win.

“We went very close but not close enough and now we have to accept we lost an opportunity today, a big one, but there are still five games to go. We need to reset and go again because there are a lot of positives to take from the game.”

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On the approach: 

“With the ball we had the same [intent] and we generated the situations that we believed we could generate.

“There is even one where Kai [Havertz] is totally free on the halfway to go one-on-one. We are in the level that we are in because this team has taken us there. That’s the level you need to be to win it.

“Today there are certainly elements, in front of goal which is the most important one, and big chances – you have to put them away to come away from the Etihad with three points.”

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On quality of the match: 

“Yes, there was moments but it was a battle as well, and intensity, because you expect that.

“There were big parts of the game that had similarities with the first 28 minutes of the cup final because we had two massive chances to go ahead – and we didn’t. That changes the course of the game.

“We take it game by game, we had some very good moments a few days ago in the Champions League against Sporting.

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“We are playing so many games, we are the only team that is playing and playing and playing, that’s a difference as well.

“But the positive is that today we have seen the level and there are five games to go. We are going to give it a real go.”

On effect of losing this match: 

“We have full belief that we can do it. Today we showed again the team that we are. It’s in our hands and it’s there for the taking.”

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Patrick Vieira ‘disappointed’ Mikel Arteta substituted Arsenal star in Man City defeat | Football

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Patrick Vieira 'disappointed' Mikel Arteta substituted Arsenal star in Man City defeat | Football
Arsenal’s lead at the top was cut to just three points with defeat away to Manchester City (Picture: Getty)

Patrick Vieira was ‘disappointed’ to see Eberechi Eze taken off in Arsenal’s 2-1 loss to Manchester City, claiming the forward was just beginning to ‘get into the game’ when he was substituted.

Erling Haaland scored his 23rd league goal of the season to steer City to within three points of Arsenal, with Pep Guardiola’s men boasting a game in hand over the leaders.

The Gunners produced a spirited display after their recent dip in form, with Kai Havertz making it all square just moments after Rayan Cherki’s solo piece of brilliance to open the scoring in the 16th minute.

The visitors had chances to draw level in an entertaining second half, with Eze striking against the woodwork and Havertz squandering a huge chance after being put through by Martin Odegaard.

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But Haaland’s 65th-minute effort ultimately proved the difference and City can leapfrog Mikel Arteta’s men in the Premier League table with victory over lowly Burnley on Wednesday night.

Ahead of kick-off, Vieira questioned the ‘big gamble’ to recall Odegaard to the starting XI given the midfielder’s apparent lack of match fitness, which meant he sat out Arsenal’s clash with Sporting in midweek.

And after the final whistle, the ex-Arsenal captain suggested Arteta had made another possible mistake removing Eze from the field of play when he was beginning to make inroads in the final third.

Manchester City v Arsenal - Premier League
Eze was taken off for Trossard in the 74th minute (Picture: Getty)
Manchester City v Arsenal - Premier League
Haaland scored the decisive goal at the Etihad (Picture: Getty)

Asked if Arteta was wrong to move Eze out to the left, Vieira said on Sky Sports: ‘No because he didn’t stay on the left-hand side, he came inside and created the overload and that was, I think, the tactical plan.

‘It was really interesting because he touched the ball a lot.

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‘I was a bit disappointed, to be honest, that he came off because I think he was getting into the game and he could create chances for scoring goals because he’s got that quality.

‘Taking him off, I think I was disappointed to see him off.’

Manchester City v Arsenal - Premier League
Guardiola’s side can leapfrog Arsenal with victory at Burnley on Wednesday (Picture: Getty)

The result means Arsenal have won just one of their last six matches in all competitions and Arteta’s side must quickly regroup ahead of their clash with Newcastle in a week’s time.

Roy Keane was encouraged by the Gunners’ display against City – but argued the visitors ultimately failed to deliver when it came to ‘the hardest part of football’.

‘The criticism with Arsenal over the last few months is maybe that lack of creativity,’ the ex-Manchester United captain explained.

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‘There was plenty of it today but the hardest part of football is putting the ball in the back of the net.’

Arsenal FC v Sporting Clube de Portugal - UEFA Champions League 2025/26 Quarter-Final Second Leg
Vieira felt Arteta got it wrong replacing Eze (Picture: Getty)

Keane’s Sky Sports colleague, Micah Richards, felt the result could be the beginning of the end for Arsenal’s title charge, with City wrestling the ‘momentum’ in their favour at a crucial stage of the campaign.

‘I’ve always said whoever wins this game will have the momentum,’ ex-City and England defender Richards declared shortly after the final whistle.

‘Obviously City got to go to Burnley and win that but Arsenal have still got two games before Manchester City play again, they’ve got Newcastle and Fulham.

‘I just thought this was the game. If they could get over the line in this game and stay within three points of Arsenal, I just think with the experience, the big players, the big moments…

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‘I thought Arsenal were very good in all honesty today, but Manchester City just get over the line and Rayan Cherki, what a player he is.

Bernardo Silva, the energy that he puts in, the way he gets on the ball, being an older guy. Leaving at the end of the season. But they just have that momentum going into the end of the season.’

Who will win the Premier League title?

For more stories like this, check our sport page.

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Liverpool: Reds fans in dreamland but huge summer ahead for Arne Slot

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Van Dijk celebrates scoring against Everton

In a season to forget, those Liverpool fans situated in the corner of the Hill Dickinson Stadium will never forget this afternoon on the banks of the River Mersey.

As Virgil van Dijk headed in a 100th-minute winner, the 3,000 Liverpool supporters went wild.

Yet again, Liverpool had snatched an injury-time winner against their local rivals. For the sixth time in Premier League history to be precise.

In this fixture last season, it was Everton celebrating an added-time equaliser when James Tarkowski scored in the last ever Merseyside derby held at Goodison Park.

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Now, no matter what happens, Liverpool will always have the bragging rights of the first derby at the Hill Dickinson.

For one afternoon in the Merseyside sunshine, they will not have cared one jot about the struggles they have endured this season.

Everton came into this game with real belief but it was Liverpool who defied the early storm to take a surprise lead through Mohamed Salah and they deserve credit for their work on set-pieces in training, which came to fruition when Van Dijk got on the end of Dominik Szoboszlai’s corner to exploit an Everton weakness that had been identified in the days leading up to the game.

Crucially, Arne Slot’s side now look set to secure Champions League football for next season and the Dutchman had two of his most senior players to thank for one of Liverpool‘s biggest victories this season.

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“At the end of the day, it’s the players who have been brilliant for such a long time for Liverpool Football Club that have come up with the goods. It’s Virgil van Dijk again, it’s Mohamed Salah who has managed to do it again and break Everton hearts,” said Pat Nevin on 5 Live.

“That goal has probably given Liverpool what they need – and what they need is Champions League football. They’re going to bring in a lot of players next season – yes, the name of Liverpool Football Club means a lot and that will drag a lot of players to them, but the Champions League helps. It really helps and I think they’ll get that after that moment from Virgil van Dijk,” Nevin added.

When it comes to days like this, the result trumps everything but Slot and Liverpool will be aware of the scale of the task that lies ahead.

That they look to set to secure Champions League football is primarily because Chelsea have lost their last four Premier League games and none of the chasing pack are likely to catch up with Liverpool, who have lost 10 league games this season.

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If the hierarchy choose to stick with Slot, then there are clear questions. Can this Liverpool team adopt an actual identity? What needs to be done defensively? How do you get the best out of Florian Wirtz and Alexander Isak? And perhaps above all, how do Liverpool live without Salah?

Former Liverpool midfielder Danny Murphy told BBC Sport: “Not being in a Champions League spot is a catastrophe for Liverpool and that win today goes a long way to putting them in it.

“I think every win for Liverpool is important at the moment, by hook or by crook – it doesn’t matter how they do it because the pressure is on.

“They are not playing well and they do look disjointed. They gave up chances today and they were second best in the first half.”

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Why was Gabriel not sent off for Erling Haaland ‘headbutt’?

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Why was Gabriel not sent off for Erling Haaland ‘headbutt’?

Manchester City striker Erling Haaland admitted he could have got Gabriel Magalhaes sent off for pushing his head towards him, which means the Arsenal centre-back will be available for the Premier League run-in after he avoided a red card in the title showdown.

Haaland and Gabriel were involved in a long-running battle at the Etihad but tensions spilled over in the 83rd minute. It was sparked when Haaland gave Gabriel a push from the side after he had been fouled from behind by the Arsenal defender.

Gabriel reacted by putting his head towards Haaland’s and they stood for a moment with their foreheads touching. But Gabriel then made a another movement and pushed his head towards Haaland’s for a second time.

Haaland did not respond, as team-mates from both sides then broke them up. Anthony Taylor then showed both Haaland and Gabriel a yellow card for their involvement in the altercation, while the incident was checked by VAR.

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Speaking to Sky Sports, Haaland said: “If I fell on the floor there, which I will not do unless someone really attacks me, then it would be red card. I’m not sure, I haven’t seen the situation. It is what it is, I will not fall on the floor. For me I don’t know why he comes up to my face.”

What did the VAR say?

Referee John Brooks was the VAR. He decided that Gabriel’s contact towards Haaland’s head was not “deemed not to be excessively aggressive or violent”. He agreed with Taylor’s on-field assessment. Pep Guardiola, meanwhile, received his seventh booking of the season protesting the lack of punishment. Guardiola could be seen acting out a ‘headbutt’ on the touchline.

It may raise some eyebrows, however, that Manchester United centre-back Lisandro Martinez was sent off for pulling Leeds United striker Dominic Calvert-Lewin’s hair in a 2-1 defeat at Old Trafford on Monday, while Gabriel avoided harsher punishment. Gabriel also avoided an earlier yellow card after ripping Haaland’s undershirt in an earlier grapple.

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Could Gabriel be sanctioned?

As referee Taylor saw the incident, and it wasn’t missed by VAR, it means Gabriel will be available for Arsenal’s next three games. Arsenal will host Newcastle and Fulham before going to West Ham in their next three Premier League fixtures, with just five games of the season remaining.

What did Erling Haaland say?

The striker told Sky Sports: “If I fell on the floor there, which I will not do unless someone really attacks me, then it would maybe be red card. I’m not sure, I haven’t seen the situation. It is what it is, I will not fall on the floor. For me I don’t know why he comes up to my face.”

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Haaland was also praised by Manchester City captain Bernando Silva, who called the striker an “animal” for how he competed against Gabriel and William Saliba.

“Erling was fantastic today, fighting for every ball,” Silva told Sky Sports. “It’s not easy with two centre-backs that strong. Apart from the goal that he always scores, today he fought like an animal.”

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Picturesque Cambs walk that leads through ‘one of Britain’s poshest’ villages

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Cambridgeshire Live

It is arguably the best season of the year for a walk

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An approximate five-mile walk by National Trust has a mix of many sights including charming villages, two pubs, and a gorgeous meadow. It even takes you through a village that The Telegraph has named as one of Britain’s poshest.

The walk begins at Houghton Mill, in the idyllic village of Houghton on the River Great Ouse. According to the National Trust, milling has been happening here for over 1000 years. Take the path diagonally across the mill car park, and through the kissing gate where you can turn right and find a narrow path called Love Lane.

At the end of the path, turn left and head down Thicket Road. Continue along the path alongside the river to St Ives until you reach All Saints’ Parish Church. Stop for a minute to take in the church, which marks the site of the original Saxton village of Slepe. Among those who later worshipped there was Oliver Cromwell, whose signature has been left in the vestry book. Holt Island Nature Reserve, a peaceful haven for wildlife, is over the bridge on the right and the walk continues through the churchyard.

The route leads along the Waits, past the Norris Museum and into the Broadway until you reach the Victoria Memorial which celebrates Queen Victoria’s Diamond Jubilee in 1897. When you get here, take the right branch along Merryland. There are several debates over how Merryland got its name. Some say it is a reference to the Virgin Mary whilst others believe it is because there used to be five pubs all in a close area.

Take the first right onto Bridge Street and go over the old bridge. This bridge was built in the 1420s and is one of only four in the country to still have a chapel built midstream. From here, turn right and head through the Dolphin car park and onto Hemingford Meadow. Walk across the meadow and follow the path diagonally left to a stile at the far side. Follow Meadow Lane until you reach a sharp left with a track on the right.

Then, take a small path straight ahead that comes out onto a road and follow the path until you reach another road. You’ll now find yourself in the village of Hemingford Grey. There are several shops and pub here which can be explored by turning left to reach the High Street. Turn right towards Hemingofrd Grey church if you are not visiting the High Street.

Next, turn left alongside the graveyard and follow a path along the riverbank. Keep following the path, with the river on your right to the far end of the High Street and then turn right to continue on the riverbank. As you leave the village, keep an eye out for Hemingford Grey Manor house which was built in the 1130s. It’s one of the oldest continually inhabited buildings in Britain, as was one home to Lucy Boston, the author of Green Knowe.

The path will continue, crossing over two meadows, and alongside a mobile home park on the edge of Hemmingford Abbots, the village which was named as one of the poshest by the Telegraph. Once you reach the charming village of Hemingford Abbots, be sure to enjoy the lovely cottages, rustic homes and learn about the history of its church while you’re there. Don’t miss the 15th-century pub called the Axe and Compass, to quench your thirst, or even enjoy a mid-walk meal.

The walk then continues by turning right an following the road until you reach the Axe and Compass. Finishing up, continue along Common Lane and turn right into Meadow Lane next to the post box and over the Black Bridge. Cross Hemingford Meadow and walk back through Houghton Hill where the route ends.

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Austrian police find rat poison in HiPP baby food amid country-wide recall from SPAR stores

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Austrian police find rat poison in HiPP baby food amid country-wide recall from SPAR stores

Austrian police have confirmed the discovery of rat poison inside a jar of HiPP baby food, following a widespread recall across more than 1,000 SPAR supermarkets in the country due to serious safety concerns.

A sample from one of the 190-gram “Carrots and Potatoes” baby food jars, reported by a customer, tested positive for the toxic substance, according to a statement from police in Burgenland.

HiPP had previously said on Saturday that it could not rule out the introduction of a dangerous substance and that its “Carrots and Potatoes” jars may have been tampered with, warning that consuming the contents could be life-threatening.

Authorities advised that affected jars might have a sticker with a red circle on the bottom, a lid that appeared opened or damaged, a missing safety seal, or an unusual smell.

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Initial laboratory tests on similar jars seized by police in the Czech Republic and Slovakia also indicated the presence of a toxic substance, following warnings issued to Austrian authorities after investigations in Germany.

HiPP said on Saturday: “According to our current knowledge, this critical situation involves an external criminal interference that affects the SPAR Austria distribution channel.”

A SPAR spokesperson said that the product recall was a precautionary measure, impacting 1,500 stores in Austria but no outlets elsewhere.

Both SPAR and HiPP have urged customers not to consume the contents of any jars purchased from SPAR Austria, offering full refunds for returned products.

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Police also recommended thorough handwashing for anyone who came into contact with a jar.

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