great runner," says Anderson. Using a heart monitor is a good way to prevent yourself from training too hard on your easy days. "Keep your heart rate below 75 per cent of your maximum heart rate– or 70 per cent of your heart rate reserve – and let your

great runner," says Anderson. Using a heart monitor is a good way to prevent yourself from training too hard on your easy days. "Keep your heart rate below 75 per cent of your maximum heart rate– or 70 per cent of your heart rate reserve – and let your

-training, injury and lack of motivation, so it's in your interests to be realistic and up to date," explains Frapwell. "To develop as a runner, training at the right pace is essential. Base your targets on current fitness levels." Run a time trial of 2K as fast