) you’ll find all the confidence you need. —Bud Baldaro, running coach

commitments. And experiment with cross-training. If you give cycling and swimming a go you could progress to trying a triathlon. But above all, don’t waste precious years and then regret it later. —Bud Baldaro, coach and RW Contributing Editor

the recovery – only change one variable at a time though.—Bud Baldaro, coach and RW Contributing Editor

the next fast leg.—Bud Baldaro, coach and RW Contributing Editor

running.—Bud Baldaro, coach and RW Contributing Editor

out to good running country, watch TV coverage of big races and cross-country events to become more inspired. And above all, keep reminding yourself of just what fantastic progress you have already made.—Bud Baldaro, coach and RW Contributing Editor

) should predict your marathon capability, though a race closer to April will give you a more accurate picture than one in January.—Bud Baldaro, coach and RW contributing editor

of your working heart rate is ideal for outright speed, while 85 per cent is good for speed endurance.—Bud Baldaro, RW Contributing Editor

to incorporate some of these suggestions into your week.—Bud Baldaro, coach

partners. Almost every club caters for beginners, and you’ll find that running with other people is always easier than running alone.—Bud Baldaro, coach and RW Contributing Editor