attendance totalled 170 runners in five ability groups, which ranged from sub-five-minute-milers to 12-minute-milers.Jane Eastham, a regular attendee at the RW spring training camp says, "You find out who's at your ability level and look out for each other

team at Mile 17. But they all have one aim, which is to shout as much encouragement as they can muster, for friends, family and complete strangers.  2. Trionium Midsummer Munro Half-Marathon Where: Surrey When: June 20 With 13.1 miles

for this raucous tour of South Shields, and just revel in this much-loved race's unique atmosphere. Described by one runner as '13.1 miles of party', all 54,000 runners are treated to a hero's welcome from the community - local people pour out onto the streets

a countdown to the next feed station, strike up a conversation or repeat a mantra through gritted teeth – whatever keeps you occupied.Super-sized SnacksUltra-runners burn calories like nobody's business, around 100 calories per mile. Your body can

- otherwise, you run the risk of damaging muscles already taxed by a tough workout. A light sports massage and/or wearing compression clothing (brands like Skins, 2XU and Under Armour) can also boost blood flow and help expel lactic acid.Consider following a

of periodisation, it can seem tough between 'peaks'. Runner Lasse Viren, dubbed The 'Flying Finn', won very little other than his four Olympic gold medals, from double victory in the 5000m and 10,000m at the 1972 and 1976 Games. He mastered the art of peaking

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

before returning to gentle 5-10-minute running or cross-training sessions. Make time for plenty of rest and recovery while slowly building your training volume over 6-12 weeks - bearing in mind, of course, the problems that originally led to you