as it takes you to run the repetition – and walk the last 50 metres of the recovery before starting the next effort.” If you're using a heart-rate monitor, don't start the next rep until your heart rate drops to 120 (men) or 130 (women).Check your progress

seconds to your 10K pace Heart Rate Run at 85 to 90 per cent of your maximum heart rate (use a heart-rate monitor to find out your max and to keep track on the run)Perceived Exertion An eight on a one to 10 scale (a comfortable effort would be a five

to burn an extra kilo a month.3 Sip green tea. It contains a compound that reacts with caffeine to boost both fat oxidisation and resting metabolic rate by 20 per cent.4 Eat beans, such as the cannellini, haricot or kidney varieties. People who add them

, consider the pace you ran for your last 10-mile race or half-marathon. This pace is likely to be just below your lactate threshold, or roughly 80 to 85 per cent of your maximum heart rate, says Nick Anderson, the British cross-country coach. An even simpler

? When Einstein runners finish a session, they don't write essays or poems. They record their numbers. How far did I run today? What was the temperature and humidity? My pre- and post-run weight? My average and maximum heart rate? Mission impossible

't get into the right rhythm, but now it's a piece of cake. It's helped convince me that I'm getting fitter too, as I can look back in my training log and see how my maximum heart rate for any particular run has decreased as the weeks have gone past

tell them about perceived exertion. I even talk to them about intervals and about running at specific percentages of my maximum heart rate. But deep down I know that I’m just having fun.I try hard to maintain the charade of adulthood while running

up on workouts is a highly efficient and effective way to maintain or boost fitness levels. "For the runner trying to improve their fitness, the essence is that you are running fast - anything that gets the heart rate up around 80 per cent of maximum

through the air on rope swings in this adrenaline fuelled cross country 10k or 5k. Enter as a team and keep all the family amused at the bustling event village with its bouncy castle and climbing wall. The only thing that won't quicken your pulse rate

legs are working hard and my heart rate is on the up. Even if I wanted to slack off, Lars is standing by to make sure my legs are whirling around at 100 rpm to generate the 35 vibrations (in Hz) per minute.How do the 'good vibrations' feel? Well