or race, make sure your legs are ready for the challenge with ankle-strengthening cross-training (hill-walking for example) and leg-specific exercises.Finally...Enjoy yourself! Don't get hung up on how fast or how far you're running - instead, take
, you'll face hills aplenty - and be prepared for the testing climb on the return leg of this out-and-back course.A field of hardened fans and some vocal support from marshals and local people give the race a warm atmosphere, as do the plentiful supplies
: Oxfordshire When: April 5Enjoy a tour of the peaceful country roads and the picturesque villages of the Vale of White Horse. A couple of long hills aside, the runners will relish the abundant PB potential of this flat and very fast road route.The White Horse
, but there are enough downhills and dramatic crests to allow you to appreciate the beautiful rural scenery."Sunny, gritty and exhausting: this race is a must-do! With hills from hell and scenery to rival the best in the world this race is a joyous mix of pleasure
. After scaling this virtual hill once, warm down with an easy jog for 2-3 minutes. More treadmill treats Try these classic treadmill workouts from the Runner's World archive. Rate Rise
for the hills, while strong core muscles will help you maintain form as the miles tick by. Of course the element that marks out ultra hero from zero is perfect pace. Even the elite rarely "run" all the way in long ultras, so map out a run-walk strategy
training load, but introduce a session or two of faster tempo runs, hill work and longer intervals. Keep your overall weekly mileage about the same – just bump up the intensity. These faster sessions will strengthen your muscles and ligaments, preparing
sessions are tough - hills, speedwork, long runs, tempo runs - then you might be undermining all your hard work even as you do it. Pencil in plenty of easy running and your quality sessions will shine.Ditch stress As well as physical recovery, you'll need
is wasted energy and that I’ve done all that I can. I know if I can have a relaxed swim I will be OK for the rest of the race. I am definitely not looking forward to the hills on the bike course but I have been reliably informed that they’re not as bad as I
patterns in your training can help identify mistakes too: do you set off too fast and tire quickly? Just how steep was that hill? There’s a huge variety of kit available, from add-ons for mobile phones and iPods, to powerful wrist units with footpods
