Spread out your training sessions across the week so that you don't do two consecutive hard sessions.

Always warm up and cool down for approx. 10 mins. before and after Tempo, Hill and Interval sessions. We recommend Easy rather than Steady Runs as part of a training schedule aimed at performance improvement. However, if you would like to include Steady Runs in your tarining, we suggest that you substitute them for some of your Easy runs. You should only follow these guidelines if you are already reasonably fit e.g. you can run 5km without stopping.Age-Grading is a way of measuring your running performance taking into account your age and gender. It enables you to produce a percentage score for each run based on how old you were when you did the run. It also takes into account your gender so you can use the percentage score to compare your performance with other runners, regardless of both age and gender. This should be a comfortable conversational pace and should make up the bulk of your weekly running. It will include warming-up and cooling-down before and after harder running sessions and races, which you can log in your Good Run Guide Log Book as Multi-Part runs. This should feel like 'comfortably hard' running. A typical Tempo run would be a non-stop run at this level of effort for 20-60 minutes (deending on the overall distance you run each week). Or, you can split it down into a few shorter sessions of approximately 10-15 minutes each, with a short recovery jog between each one.

If you use the Good Run Guide Log Book, we can analyse races you've logged to estimate your Performance Degradation Factor.If you are relatively new to running it is not always easy to translate the target level of effort into how fast you should run. When you move your mouse over the map, the cursor is changed to a cross-hair shape to make it easier to plot points accurately. If the cursor dissapears, it is possible that this cursor icon is missing from your computer under your current 'Mouse Scheme'. Try changing the Mouse Scheme - select Mouse from the Windows Control Panel, select the Pointers tab and then choose another Scheme from the list (e.g. Windows Default) If you select "All Time" from the drop-down list above then the PB's listed will be your best times ever logged for each route. To show your Season PB's select the year you are interested in. This will show your best times logged that year for each route logged more than once in that year. One of the best ways to improve your overall running performance is to combine several different types of running into a structured weekly schedule. By doing this you will improve different aspects of your fitness, provide greater opportunity for recovery between training sessions and reduce the risk of injury. In addition, not only will it help to better condition your body for running, it is likely to provide added interest and variety to help keep you motivated.