if you maintain level pace.Your running programme should include a variety of training paces, from the long, steady run to threshold sessions or track reps. Use your HRM to get an idea of how your heart rate varies between each of these sessions

and store heart rate information for assessment afterwards. Alternatively, take along a partner who can write down your measurements as you give them. Perform the test on either a running track or a treadmill. NB: This is an intense test – only perform

I strongly recommend Man v Horse. You’ll enjoy every moment – the long sweeps along remote forestry tracks between stands of dark and silent pine; the soaring leaps across sucking bogs; the exhilarating scrambles down steep, broken ground

Warm up, then 3 x 1 mile at 10K pace, with 5-minute restsDay 3 6 miles easyDay 4 As Day 1, on a different routeDay 5 RestDay 6 6 x 800m OR 6 x 3 minutes, with 2-minute recoveriesDay 7 1 hour easy, off-roadIf your goals are shorter, track-based distances

tester found they gripped well without pressure, and the lenses provided good coverage though not quite as wide as some on test. Great value for money.Contact www.tg-sunglasses.com Sundog Track Price £50Weight 28gThree lenses (clear, amber

You could head to the track for some intervals Tuesday, and log a tempo run on Thursday. Or you could follow the lead of today's top runners and combine two traditional quality sessions into one killer workout. Britain's number one male marathon

or organisation. It's also completely free to take part.If you're unable to get involved, don't worry - you can track 'Barry' with the tracker on the CoastersGB website.Find out moreThe thread that started it all - Hoose's call to action.On the CoastersGB website

. Consider the surfaceGrass and dirt trails are nice, but a smooth surface is even more important. Tree roots, pavement cracks and potholes can be dangerous. Synthetic tracks – smooth and springy – are often your best bet.4. Warm up and stretchAlways begin

‘scared’, and not keeping track of your intake. Next time, drink only fluid-replacement drinks (about 600-750ml per hour) and not water. And practise drinking these amounts in your pre-race training runs. —Joe Beer, sports scientist and level-two triathlon

down whilst you are doing so, so take care.A great deal also depends on the intensity of the training. It is no good waiting for 21 days of nothing and then trying a flat-out track session. If you were to start running in less than three weeks