. If you’re running more than 16 miles, use the same formula, but only run the final three to four miles at marathon goal pace.Hills + 800sImprove form and fitnessCombining a hilly route with half-mile repeats elevates your heart rate, which boosts your

Increase your weekly long run to around 10MIntroduce one fartlek session a week – run fast bursts of 150-400m, and jog for as long as you like inbetweenIntroduce one hill session a week to build up your muscle strength, eg 8 x 35 secs or 4 x 90 secs. This can

to indicate when you should change pace; otherwise, you can just glance at your watch periodically to keep track of when it’s time to change.3. HillsWarm up with a 10-minute run to the base of a hill that has a steady (but not overly steep) slope. Run up

into view as the race heads further into the country. Luckily for you, you won't have to overcome a cyborg from the future in order to get to the finish. Instead, there’s merely a series of back-breaking, lung-busting hills in your path. First on the menu

event’s vibe. Runners cover a 10K off-road course through Catton Park and get the thrill of running in the dark. Enter online now.3. Box Hill Knacker Cracker 10KSurrey, January 1 You’d think the last thing most people would want to do on New Year’s Day

Afford Rent-a-Car Potteries Marathon, Stoke on Trent, Staffordshire: Sunday, June 16WHY RUN IT?Challenge, atmosphere, supportBritain’s top summer marathon has five notable hills, and celebrates its 21st anniversary this year. The mostly urban route

trail that has accurately marked miles. With this session I have also learned pace judgment. In race situations having some idea of how your body feels at different speeds is very useful.See full threadHillworkMake hills less frightening: take walk

of Outstanding Natural Beauty; dramatic coastal scenery; taking on tough hill climbs.MARCHDuchy Marathon **ENTER ONLINE** When: March 7 Where: Cornwall 2009 Rating: 90% Run this if you like... breathtaking sea views; a tour of the historic mining district of Pool

some of Bristol’s most scenic sites, including a historic Roman encampment. The real work starts once the course goes off-road, with plenty of muddy stretches and some punishing hills on the agenda. And if you can get over these intact, you’ll then have

countryside. The course then takes you through the village of Penshurst and deeper into the picturesque countryside. With an undulating seven miles under your belt, the race then reaches the points of Saints Hill and Spring Hill in quick succession. Although