your progress very safely as part of your routine. It’s easiest on a training course you use regularly, and though you could assess yourself each time you’re there, it’s best to do it every three or four weeks.Choose a heart rate that will keep you

"Look on a training diary as a coach, conscience and friend," says Steve Smythe, a runner and coach who's been writing down every run he completes since 1976. He's recognised that keeping tabs on his training is a great way to make the most of his

and progressing on your own terms.7. A couple of problems“There’s nothing like training regularly with your partner. They’re more likely to be supportive than competitive,” says Bruce Tulloh, former RW Coaching Editor. Despite the advice suggesting that you

Training to run continuously for longer periods of time is a great way to measure your progress, but if you’re running at the same speed day in and day out, you’re likely to see your improvements plateau. Unfortunately for this week’s questioner

When it comes to preparing for a race, finding a training schedule is likely to be top of your to-do list. But what if your lifestyle just isn’t suited to following a pattern of prescribed sessions?That's the challenge facing this week's questioner

Warm upOur five runners take to the streets of a very snowy Birmingham University to warm up ahead of their training session, designed by our coaches as a progress check.

, different lengths and different intensities,” says coach Greg McMillan, (mcmillanrunning.com).Long runs, tempo sessions and base miles can all be turned into progression runs, and can be used at any time in your training (see sessions below).One key benefit

in large numbers on the neat screen while you run. Average pace and distance also appear on screen, enabling you to keep an eye on your progress as you run.An estimate of calories burned is provided, and if you have the heart rate monitor, made even more

. Is this progress or a form of laziness?A With training, most runners tend to increase their stride length and reduce their stride frequency. So it is progress, and it’s probably because you are unconsciously optimising your running economy. The importance

Heath and Injury | Motivation | Nutrition | Racing | Shoes + Kit | Training | Weight-loss | CreditsThese are highlights and frequently asked questions from our beginner forums. They were created by members of Runner's World just like you. If you