. Beginners should stick to one set, advanced runners can do up to three (go easy for three minutes between sets).Fine Tune your TrainingMake the following minor adjustments to your speedwork to meet your running and racing goals faster:Goal: Improve speed

Dr George Parrott. "Heart rate monitors, however, are far more precise."So, no matter what type of runner you are – beginner, intermediate or advanced – a heart rate monitor will help you train more effectively.Tips for BeginnersNovice runners

to run throughout the year and in the winter try and get on the bike at least once a week (even if it’s spin/turbo/rollers/indoor racing), as you need to maintain muscle memory and bike-specific skills, although the time you spend cycling will be reduced

this VO2max pace. First, it’s not the same as your all-out sprint speed. It’s a pace that you could hold for an 11-minute race. If you chose to sprint for just 30 seconds, say, you could run at a much faster pace. Faster isn’t better, however. The best

-timers to wizened oldies like the RW staff. Here’s a guide to help you get started – peppered with helping hands from the forum folk themselves. Finding your way aroundOn the forum, no beginner is too new, no question too obvious - and sometimes, no conversation

, motivation, cross-training and racing, the Runner's World Complete Guide to Women's Running will help you to discover the power of running.Get your copy of the Runner’s World Complete Guide to Women’s Running for just £9.99 including P&P.Picture credit: Tom

.Chris Courage joined Zoom Tri Club 12 months ago, after doing his first sprint triathlon: "I really enjoyed my first race, wanted to improve and thought that if I joined a club that would be a great help."Courage, like many novices, was apprehensive about

up your training, try new sessions, enter races of wildly varying distances and you’ll be a better runner.Peter Hamilton Years Running 45 Take Preventative MeasuresI’m now a veteran runner and still enjoying it enough to probably fulfil my wife

and racing. If I see another runner approaching me, I try to get that grim look of determination on my face. As we pass each other, I give the traditional runner’s grunt and wave; then, when I’m sure I’m safely out of sight, I relax and go back to having fun

few great marathons.I tell you this to explain how I came to be standing in a cold wind which was posing as a summer morning in July, in the middle of an eight-week motorcycle tour. In this particular race, runners who needed more than five hours