Posted: 01/12/2016 at 21:57
Yes, my races have been the RAT (32) Have finished 7th, 9th and 8th in the last 3 years but have got slightly faster each time. I still walked the vast majority of the hills. After the first attempt that nearly killed me I realised I had to focus on steps! I think there are over 1000 on the RAT route.
My 2 main sessions in the week were
1. Run 4 miles to a steep set of steps and do reps up these every week. Building up over the weeks until I could do 1000 steps in a session and then jog home.
2. Was running up and down the steepest field I could find making sure I worked on my fast hiking. Trying to run the whole RAT (unless you are an elite) will end up in a whole world of pain.