?Why do marathon schedules have high mileage?UltrasHow should I train for a 50K? -->How should I train for Lands End to John O'Groats?TRAINING: GENERALHow often should I take rest days? Do I need to regularly hit my maximum heart rate to improve

as they start to run, their heart rate is up to 80 per cent of their maximum. It's useful to learn how to calculate heart-rate zones and react to the data. However, no one should rely too heavily on one piece of kit. It's worth falling back on rate of perceived

instead of spinning a smaller gear. Maximum heart rate (MHR) The maximum rate that your heart can achieve. A rough rule of thumb is 220 minus your age, but a more accurate reading can be gauged in these practical tests. MTB Mountain Bike

times at shorter distances. Your long runs don’t need to be longer than 10-12 miles. Shorter runs should become more prominent in your weekly schedule, especially tempo runs at around 80-85 per cent of your maximum heart rate over two or three miles. Try

: Know what to look for when buying a heart-rate monitor Calculate your maximum heart rate and threshold heart rateGet your heart racing with these beginner-friendly sessionsKeep an eye on your pulse to help you bounce back from illness or injury I

maximum heart rate (MHR - calculate this at www.runnersworld.co.uk/heartrate) followed immediately by a 15-minute fartlek run at 65 to 85 per cent MHR. • A 20-minute fartlek cycle at 65 to 90 per cent MHR followed by a 10-minute fartlek run at 65 to 90 per

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

or so higher. "In the opening stages of a marathon, the heart rate of both men and women should climb to the plateau of about 140bpm, working at about 70 per cent of your maximum effort, a guide we use for testing new athletes' fitness," says Pedlar

sure the injury is not flaring up. If you feel pain, try a different activity.Aim highTo maintain your fitness you'll need to exercise at a high intensity, so aim to get your heart working above 80 per cent of your maximum rate. This is difficult

of their maximum heart rate, a pace that quality-wise could be considered moderate.The key difference between the two groups was that the high-mileage group trained six days a week, while the low-mileage group only trained four days a week. On Mondays