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)

Select a race where your finish time reflects your current performance level and where the race is of a simailar type (hilliness and terrain) to the one you plan to run, as this will improve the accuracy of the prediction (i.e. don't choose a hilly cross-country race if you are predicting a time for a flat road race).Adjust your training pace for strong headwind or difficult terrain - Bear mind that the paces recommended by our Training Calculator are based on running on flat, even surfaces, without a headwind. If this is not the case, you should aim for a slower pace so that you are still running at your target level of effort. If possible, try the pace out on a flat route in good conditions to get used to the level of effort required. This will help you to judge the right level of effort when conditions are more difficult. Learn to judge how easy it feels - You should be able to hold a conversation while running at an Easy pace and should be able to run at the same speed for at least 20 minutes at a Tempo pace. If you are finding it very hard to do this or you are finding it very easy, adjust your speed as necessary, using a stopwatch to pace yourself if it helps. Over time you will get used to judging how fast you are running, even without the aid of a stopwatch. Select the Saved Route you want to edit and then simply continue drawing. New points will be automatically added to the end of the route. You can save the extended route with a new name. The following is an example of a weekly training schedule for someone who runs 25 miles a week. MONDAY

If you are not quite at this level, take a look at our Beginners Guide to Running article, which also contains a Beginners 5K Training Plan. When you log runs in your Good Run Guide Log Book, you will be able to calculate an Age-Graded percentage for each run.Motivation - As we get older it is reasonable to expect that we won't be able to run at the speeds we achieved when we were young. This can be demotivating for runners who are 'past their peak' even if they are running well for their age. So, rather than focusing solely on how fast you are running, it can be more motivating to focus on your Age-Graded performance. Why is Age-Grading useful? ...it is possible for two different runners to compare their performance for the same run on even terms...regardless of age and sex. It is possible to run as little as 10 miles per week and still achieve a good level of fitness and participate in shorter distance races. However, if you want to train for medium distance races and achieve your best possible performance for the time spent training, a good goal is to run between 15 and 40 miles a week (depending upon time constaints, the speed you run, and how well your body copes with training). Always monitor your own health and tiredness levels each week so that you don’t overtrain. Also, cross-training such as cycling, swimming and strength training, can have a beneficial effect, so it is worthwhile considering adding this to your weekly schedule if possible. The calculation uses data collated by the World Association of Veteran Athletics, to adjust your performance for age and gender. It takes World Record performances for each age and disatance, for men and women, and uses these as benchmarks. So, for example: if the World Record for a 40 year old man running 10 miles is 46:31 and another 40 year old man runs 10 miles in 58:30, he has an Age-Graded performance of 79.5% (46:31 divided by 58:30).

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. Spread out your training sessions across the week so that you don't do two consecutive hard sessions. How much running should I do each week? It is possible to run as little as 10 miles per week and still achieve a good level of fitness and participate in shorter distance races. Predicting Race Times - You can use you current Age-Graded percentage as a method of predicting finish times for races.

Why is Age-Grading useful?

The Long run can be increased if you are training for a longer race, but limit the time to under 2½ hours.