. If it becomes relatively easy, add another 800-metre repetition to the end.Concerning competition, beware of races that include hills in the first mile. Research shows that running tough hills in the early stages of a race can greatly increase the amount

anyone can do this race because it's very challenging from a novice point of view, especially if you haven't done much hill training, if any at all. This race is listed in the Top 10 toughest triathlons competition this year. It was also really nice

can separate you from your racing rivals. Here's when and how to surge - and leave your competition behind you. Conquer HillsSurging at the bottom of a hill can leave you fatigued before you reach the top. Save your speed for the last third of the hill

of those in the Cotswolds.After the initial upward slog, you're lulled by a gradual downward course for four miles. Then you hit mile six, and the monster two-mile hill.Pathfinder stretches his legs at 7.5 milesGavo had warned that when you think you

. 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

city centre, with a route taking in the River Taff, Cardiff Castle and Bute Park.Ash Excellent 8 (Somerset, Sept 10) Multiterrain event through country lanes and tracks, with plenty of hills and picturesque scenery.Yorkshireman Off Road Half

1. Trionium New Year Box Hill Knacker Cracker 10KSurrey, January 1   What better way to kick off the year than by running one of the UK's toughest 10Ks? The course over the North Downs is picturesque, but most of the runners have no time to sightsee

other keep going over the hills. Enter online now.3. Trionium Leith Hill Half-MarathonSurrey, March 7     Entrants climbed to the top of Leith Hill, the highest point in Southern England, to see views of London and the Downs. Post-race facilities got top

Halfway up Heartbreak Hill, something gives. My hamstrings, which have been grumbling with increasing regularity for the last three miles, tighten up altogether. I stop, limp to the side of the road and try to stretch some flexibility back

of cyclists), with each rider taking the lead for 30 to 60 seconds before dropping back. Continue the paceline for six minutes. Then recover for six minutes, and regroup if necessary. Repeat three to six times. Climb and climb againFind a hill that takes you