. During your second run you should get a higher maximum reading than with any other method – although you or a helper should use a heart rate monitor to take readings throughout the interval, because your pulse may peak before the finish.

When Runner's World readers were asked to list their essential kit last year, heart-rate monitors came out on top. Unfortunately for the female runner, using a heart-rate monitor is usually an uncomfortable experience, requiring 10 minutes before

information to be useful for runners who simply fancy giving heart-rate monitoring a go. It has a simple stopwatch – start, stop and no lap function – but you can keep a check on your current heart rate, your maximum and your average

, but your new training paces might come as a surprise too. Before you get started, work out the right benchmarks to work towards by finding your maximum heart rate. If you're a complete beginner, start off with this very approximate formula: 214 - (0.8 x

to report back on the pros and cons of each.The result? These frank and honest assessments of some of the most recent models to emerge from the major brands. Cardiosport GT5 £149 Tested by Andy FowlerFeatures Heart rate shown as a % of maximum heart rate

Gone are the days when runners would rate our efforts based on the colour of their cheeks after a run. Heart-rate monitors are now so easy to use, affordable and accurate that there's no excuse for skipping the science bit in your training. Most

and paces?HillworkBeginners - Hill TrainingHow should I structure hill reps?Heart rateCalculating threshold heart rateHow should I calculate my maximum heart rate?Long runs and cardiac/heart-rate driftMy heart-rate zones seem wrong...My race heart rate

). To calculate your working heart rate, subtract your resting heart rate from your maximum; take the appropriate percentage of this figure, and then add it to your resting rate to find your target training rate.

of the paces is likely to be slightly too fast or too slow.Jog recovery - a period of extremely slow running in between the efforts in a speed session:Easy - Easy - a gentle jog at below 75% maximum heart rate (MHR):Slow - conversational pace (73-78% MHR

in between the efforts in a speed session:Easy - Easy - a gentle jog at below 75% maximum heart rate (MHR):Slow - conversational pace (73-78% MHR):Steady - a comfortable, but purposeful, pace. About marathon pace (79-84% MHR):Brisk (or Threshold (THR