that the only way is up.Stronger For LongerHill running offers a great total-body workout that will protect against stresses and strains. "I pick up fewer injuries when I train on hills," says Angela Mudge, Buff Skyrunner World Champion in 2006 and 2007. "The

in 3:30, for example, at a rate of 180 steps a minute, during the entire race you will take 37,800 steps. Stronger leg muscles allow you to spend less time on the ground with each foot-strike and increase your stride length.A reduction of just 0.02 of a

become part of running folklore. Race website: www.comrades.comSpar/Mercury Women’s 10K, Durban (June)2009 Date: tbc This is one of six in a national series of women’s 10K races, and by far the biggest of the series. Around 16,000 women – and a few cross

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

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

two or three intervals with five-minute recoveries), or do a continuous 25-minute tempo run at a pace that’s 12-15 seconds per mile slower than your usual 10K race pace. TaperIt’s tempting to think that extra time spent training in the last weeks

: 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

be proud.Typical training weekMondayGym: half an hour of weight training TuesdayTrack session: Five miles of effort, eg pyramid 2,000m, 1,600m, 1,200m, 800m, 1,200m, 1,600m, 2,000m WednesdayAM Swim 1,000m including some arms/legs onlyPM One hour steady run

might think the average temperature of minus 20 degrees C and strong katabatic winds will be the biggest challenge, but the altitude of 10,000 feet and hilly course play their part too in making this a truly tough event. Run at 80 degrees south, just a

it be that they're attracted to this two-lap 13.1-miler because of its excellent organisation, upbeat marshals and the opportunity to enjoy an undulating run on closed roads through shaded woodland?Join around 1,000 other runners and find out for yourself