Use your smartphone to keep track of your latest fitness regime

Start at your smartphone and launch the relevant download tool – App Store on the iPhone or Android Market on Android handsets. The precise process varies a little between the two platforms but, on the iPhone, tap the Search icon at the bottom, type Micoach into the search bar at the top, then tap Search. Tap the app’s listing when it is found, then swipe up to read the text describing what Micoach can do, or tap the Free button. The button label changes to Install: tap Install to download Micoach, typing in your password if prompted.

When the app has downloaded and installed, tap the Micoach icon to launch it. On the first launch only, select a language and then create a four-digit passcode. If you don’t already have a Micoach account, now is the time to create one, so tap Sign Up and fill in the registration form, making a note of any memorable data used as login details (as these will be needed whenever Micoach is used).

Part of the registration includes giving Micoach some personal information. It asks for your date of birth, gender, height and weight. This is important information as Micoach uses it to calculate calories burned during exercise. The calculation won’t be 100 per cent accurate but it is a fair indication and is useful information to have.

With an account created the Micoach app signs you in automatically. The next step is to choose a coaching voice. It is possible to choose a generic voice or the voices of people who are considered inspirational, such as Victoria Pendleton, Jessica Ennis, Andy Murray or Jonny Wilkinson. These voices will give words of encouragement during training, so choose wisely. Tap the voice that appeals, then tap Next to download the voice file. When the download is complete, tap Finish.

The next screen offers four options. Tap Go and swipe to scroll down the screen. Various graphics show different workouts with blue, green, yellow and red bars. These show the level of effort to be put into workouts. Micoach gives spoken instructions on when to try harder and when to try less hard. Workouts can be tailored to your needs but this is easiest done via the web version of Micoach, so leave your smartphone on this screen and move to a computer.

Launch a web browser and go to the Micoach website. On the main screen click Log In then type in the email address and password created in Step 2. Choose the option to ‘Build a plan by selecting a category in Training Plans’. Each of the options on the next screen leads to a range of different types of schedule and activities. Click the Running icon.

Hover the mouse pointer over each of the four options – Run a Race, Finish Faster, Run Stronger and Sustain Your Fitness – to see a description of what each programme is designed to achieve. Click on Run a Race for more detail. There is a choice of four different race distances. Newcomers to running should click ‘Run a Race - 5K’.

There are seven levels for a 5K race plan and these are based on expected finishing time. Click each one to see the goal finishing time and leave the selection at the most appropriate. The one chosen will affect the workout plan. Look at the preview area to see how workout intensities vary. Blue is low intensity, green higher and yellow higher still. Click Preview Workout List to see more. Click the ‘Next Step – Personalise’ button when the appropriate level has been set.

Set the schedule, choosing a start date and the training days each week, and give the plan a name. Set more or fewer days per week depending on what is realistically possible. The schedule will be changed automatically to suit. Then click ‘Next Step – Complete’ and the new plan will be shown on the schedule.

Return to your smartphone. If a message says that it is synchronising, just wait a few seconds. Then, the 5K race plan should appear on the screen. Tap it and the schedule pops up. Tap ‘Step 1’, make sure the smartphone’s GPS (sat-nav) sensor is switched on and tap Next. If prompted, allow your current location to be used. Now put on clothes suitable for running, plug in some headphones, go outside, tap Start Workout and begin the first training session.