Did it two summers ago and will be doing it again in a few weeks.
Have a good look at the course guide on the website - you'll get sent a copy aswell.
Basically starts out with a run to string out the field so there's less queueing later on. Can't remember how long it is, but it doesn't really matter because it's nothing like running on road. They send you straight through the middle of banks of nettles, through the middle of woods etc etc. Quick runners can gain a lot of places here.
Then you hit the hills - up and down and up and down the side of a 45 degree bank - you're lungs will be burning by the end of it - guaranteed! This is the part of the course where fitness makes the difference if you're looking for a top result, but everyone manages it just fine!
Then onto the assault course proper - mud, fire, flames, water - awesome fun.
As for training, I'd recommend the runs you're doing now, maybe a bit of training on soft ground. A bit of upper body strength is very useful. Also some swimming in cold water is a good plan, and then getting used to run after that - my legs cramped up the instant I finished one of the longer swims last time! The fitter the better obviously, but there are plenty of people who just treat it as a bit of fun and you end up queueing in some spots anyway - chance to get your breath back!
It's going to be brilliant anyway - I just can't wait!!!!!
