To get the most from your training it is important to train at the correct intensity for the session.

Your perception of what is easy, steady, pace and fast may give a good indication. But people often get it wrong - the common temptation is to run too fast on what should be easier runs and then to be too tired or lethargic to run the faster sessions at the right level. You may not notice it as the effect is cumulative rather than suddenly feeling tired.

The test of how easily you speak is a good yardstick but a far better one is your heart rate. Looking at your average heart rate on a training run or during the efforts of training intervals will give a far more accurate picture. It will ensure you train at the correct pace in all your sessions and use every bit of effort correctly.

The key to knowing what heart rate to train at is you maximum heart rate.

Note: The level of your maximum heart rate does not indicate how fit you are but from it you can work out what heart rate you should be running at in all your sessions. Elite athletes have widely varying maximum heart rates.