different grass circuits: one of 1100m, one of 1300m and one of 1400m. Each runner’s speed determines the loop that they do, and if the session is, say, three laps, two laps, one lap, the faster runners run the longer distances but the interval time

calendar. With a 5K and 12K to choose from, the course features an undulating 4K loop that’s an attractive combination of dunes, beach, wind and village. More than 9,000 entrants took part in the debut in 2008, with 15,000 expected for the 2009 edition

training plan, diet and race-day strategy. "Every race is a puzzle," says coach Jeff Horowitz, author of My First 100 Marathons (£15.99, Skyhorse Publishing). "Look for clues to solve it." Did you rest enough during your taper? Did you go out too fast? Did

selected! Gharib, who also slipped on the cobbles, was third in 2:07:02.The British MenThe first British runner was former Olympic fourth placer Jon Brown, who eased round well inside the 2004 Olympic qualifying standard of 2:15:00 with 2:13:39. He

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

Unlike the majority of amateur runners, many elite athletes land on their forefoot rather than their heel when running. In recent years this method of running has come to the fore - it's even possible to buy running trainers designed to help you make the transition

Helen Jenkins is Britain's leading female triathlete and took the world title in 2008. She took the bronze position in the 2009 and 2010 World Championship circuit (a new series of seven events rather than a single race) and is one of Britain

and run at 65 per cent of your working heart rate. (To calculate effort based on your WHR, subtract your resting heart rate from your max – eg 200-40 = 160WHR. Then calculate 65 per cent of that = 104, and add it back onto your resting rate = 144 target

?Urban Road Runner Mike, you say you averaged 113 miles for two years. No cut-back weeks? Mike Gratton I hardly ever dropped below 100 miles a week except for marathons and the National XC. I won the 1982 Inter-counties 20 miles in 1:42 off a 100-mile week

: April 26Madrid’s most important athletic event has seen around 200,000 runners attempt to complete the 42.2K run within the six-hour time limit, but only 120,000 have been successful to date – it is without a doubt survival of the fittest. The well