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

training log...and keep it up all year! Plot your improvement over 2010, and just think how proud you'll be when you look back in December.A training log is unbeatable for motivation – it'll help you focus on long-term goals, and you'll notice

running on an individual basis and see how changing training schedules and recommending things like hill work or tempo running can help people improve. The coaches are around during the day to look at training plans and to talk about individual problems

motivation that the thought of lining up for a race underprepared. You might be raring to get out on the track for the summer athletics season, looking for a new-year PB, or focusing on an autumn marathon. Either way, now's the time to get planning