Hills are hard. That's why many of us run or ride around - rather than over - them in training. You might even choose races that are flat in an effort to keep your hill time to a minimum. But the truth is tackling hills will make you a stronger

. These will also help to reduce your risk of injury by fortifying your joints and protecting your legs from the repetitive pounding of training. If you are looking for a non-weight-based programme to build leg strength, head for the hills. Hill intervals are also

, and includes a dramatic crossing of the dam wall and sluice gates. Just watch out for Saartjies Nek, the big hill at 38K that can really take it out of you, hence the signboards placed halfway up the hill saying "Saartjie’s got you!" The accompanying half

Rotterdam Marathon, April [Getty Images] You’ll have to run a long way to find a hill in a Dutch race, which makes the Netherlands the perfect location if you’re looking to run your first or fastest race. The country boasts some of the world

rehearse competing at night.Tune inYour senses become more finely tuned when you run in the dark, which means you’ll find it easier to assess how you feel. Runner Dean Taylor saw his times improve when he started running hill sessions at night. It’s a

and protecting your legs from the repetitive pounding of training. If you are looking for a non-weight-based programme to build leg strength, head for the hills. Hill intervals are also an effective way to build efficient and powerful leg muscles. Find a hill

-supported race passes through a dynamic metropolis of famous plazas, great monumental buildings, such as the Kio Towers, and stunning parks including the Casa de Campo. The race may be in April but be prepared for heat and humidity as well as challenging hills

– about 8-minute miling ThursdayAM 30-45 minute fartlekPM Gym – as MondayFridaySwim – as WednesdaySaturday Hills or cross-country race of 3-5 milesSunday Two-hour long slow run (more when marathon training)Ros Tabor, aged 56Ros Tabor took up running

Marathon to the Greek capital. The heat and hills haven’t changed over the years though so be prepared for a tough challenge. www.athensmarathon.com © Getty Images Medoc Marathon Red wine or Lucozade? Foie gras or yet another energy gel

the single lap multi-terrain course: it’s a challenge, but supportive marshals and a great atmosphere guarantee that fun is had by all – as you’ll need to remind yourself when you’re tackling the tough hill at the finish. More multi-terrain highlights