i don't like richard's schedule one bit tbh ...

you'd have to run with a watch... warm up time etc... i don't think it's necessary...

there is no secret formula to training - if you carry on running for a few months you can have amazing improvements...

just need to be patient...

what i suggest is you make your own schedule and decide what you want to do and when...

people have very different opinions and not everything works for all people so i think it's better to decide yourself...

it doesn't have to be very complicated...

i think it's very good to be very flexible with what you do and when...

i planned to run 6 days a week last month but only managed to do 5 days a week as my ankle played up...

but this months i've just ran 10 days in a row so i'm breaking a few 'training rules' but what the hell...

i've felt better this month than last month and with it being so nice out i feel like it would be a shame not to do it...

so i think my randomness is better than having a fixed timetable of when and how to train...

but each is their own...

it would be good to make a note of how far you run - mapmyrun is very good... it makes you feel that you've achieved something good...

__________________
http://www.youtube.com/watch?v=QGofx...eature=related