.Although it's possible to approach an ultra from a standing start, most newcomers are marathon runners bitten by the long-distance bug. Training time Don't worry – you don't have to double your mileage if you double your race distance. The key is to emphasise

after winning Olympic gold, she told the press, "I know I can perform when I need to. I may not have a good season, but events like this and the World Championships are what I train all year for."Although elite runners soon cottoned on to the benefits

of the race. Most runners set time targets, but make sure your happiness isn't resting entirely on bagging that sub-3.30 marathon, or coming top in your club's league. Success is best measured in terms of progress towards your own goals – goals you can control