to be more motivated to complete them.KEEP IT PERSONALTime-effective training does not mean that you need to do every session at maximum intensity. It means that your training should be dependent on your strengths and weaknesses, and the type of race you

prize, and in October, the best of the best wins £1000, a training session with Darren Campbell, and more.Here are extracts from three so far: "The first time I attempted to run, I went 100 metres before I had to stop. It was horrible feeling that I

with these savvy sessions I want to... train to my heart-rate Monitoring your heart rate is the best way to gauge exactly how hard (or how easy) you’re working. Just as your weekly routine should include a variety of paces - from the long, steady run to flat

sports and fitness expert Jane Wake (www.body-a-wake.com). "And as stretching is best done when the body is really relaxed, your day off from hard training is an ideal time." Wake recommends that you fit in two to four stretching sessions a week at home

people so you motivate each other. Do a road or cross-country race and use the treadmills together at your local gym. Join a tri club and use the sessions and advice on offer." - Tim Don "Tell yourself that training in the miserable winter makes you a

make a commitment to be at a particular training session at a regular time, it becomes almost automatic to turn up, regardless of weather. People are creatures of habit, so use routines to ensure you keep training," says Maitland.Be Flexible, Be Amart

Spartans have all this in spades.The club formed in 1984 and has 361 members. It has a novices' group that has seen 300 new runners training with club members, and supports the Run 4 Fun initiative to get young adults running. Spartans Head Coach Chris

training tips from the Runner's World Training forum - posted by runners just like you. There's advice for everyone: slow runners, speedsters, newbies, seasoned marathoners and more. (However, if you're a complete beginner, try our 50 Best Beginners Tips

.Juniors are assigned to a training group depending on their current ability but if they feel like an easier session they're free to change groups. Activities are varied and change depending upon the time of year. During autumn and winter, the emphasis is on endurance

to make the most of your trainingSwim session“For beginners it’s initially about working towards being able to cover race distance. So if you are limited to an hour you have to make sure you use that time efficiently,” says Paula Dewar, coach at VO2