hi,
i cant answer most of your questions as im a new and fairly basic user.
the best i can say it that when you do the assessment run do it twice......once to understand what they want then do it for real.
I am going to use the coloured zones, and have done the marathon programme. having run london marathon this year in 4.14 i want to do it in under 4hrs now.
To get an independant answer try these forums as well, joggingbuddy.com or runnersworld.![]()
