1. If it’s tough enough for the pros, it’s good enough for you“Spring is the time of year when the first races are not too far off and we need to control our pace, as well as know what paces we can perform at. Both sessions here address these points – the difficult one is swimmin...

and freshly motivated with every step you make towards your end goal.Setting realistic time targets also helps. If you fancy losing a stone "one day", you'll find it easy to keep making excuses. Instead, start a weight-loss plan now with the aim of dropping

into three time phases - daily goals, midway goals and target goals.Daily goals provide a focus for your daily training sessions and will, like the other goals, depend on your level of fitness and what your plans are for the coming season. Midway goals

If you don't have a big race in your sights, it can be hard to stay focused. Challenge yourself, or join others with weekly, monthly or annual mileage targets. By setting yourself a mileage challenge you can combine the motivation of having a target

Setting challenging yet attainable goals is key to maintaining a long-term running career. After all, you’re more likely to stay motivated when you have something to work towards and can measure your progress at regular intervals. But picking

all the hard work came to fruition in the race.2012 running resolutions: I'd like to try a few different types of races – I’m planning to do an ultra and I’d also like to do more adventure-type races. I would also like to run the Chicago Marathon

marathon experience - whether your race went to plan or not. Blitz those post-marathon blues and get inspired to take on a new running challenge.Picture credit: Romily Lockyer/Getty Images

Triathletes are a driven bunch, always setting goals, generating plans and setting new challenges. The summer race season is the culmination of enormous effort and determination. Then, sooner than you thought possible, the main races are over - you

.Goals"Autumn/winter is also the perfect time to set goals for the next 12 months," says Darren, "though you should be receptive to altering your season’s plans should your circumstances change."Why is goal setting important? "When we coach athletes, it helps to fully

with the motivation to train day in and day out so he can achieve the results he wants. And when things don't go the way they're supposed to, he knows that plans can, and must, be altered to suit new circumstances.Setting a goal is a process that must begin