:45 in spring. how can I hit it in autumn?• Female, high-mileage: advice on getting from 3:26 to sub-3:15 marathonNUTRITION• What do elites drink in a marathon?• Nutrition: carbo-depletion/carbo-loadingMISC• Should I race a 5K and a half in the same week

Most top track middle-distance runners tend to reach their peak between their fourth and seventh race of the season, and track world records are more likely to be set in July than May. For them, the best way of training is to race the distance

. 4. Choose your running surface carefullyMost runners clock their miles on the open roads. Roads aren’t the worst places to run, but try to run on the Tarmac no more than three times a week. Certainly steer clear of concrete pavements, which

Snowdonia Marathon: a 900ft climb over four miles"You can run London, Paris, New York every year - but to feel you have really 'run' a marathon, try Snowdonia. When you finish, you know you have run a proper 26.2 mile race. Best in the World

by the crowds and the runners.2 Nike 10K, London, SeptemberWith so many new runners out for a great day, this really is as much a friendly ‘social gathering’ as a full-on race.3 Bupa Great North Run, Newcastle, SeptemberIt’s the world’s biggest half-marathon, so

improvements in their rankings. Here’s why:1 Hastings Half-Marathon, Sussex, MarchOne of the toughest half-marathon courses out there, but brilliantly organised, with excellent support and great value. The organiser even laid on a special train to get runners

and taking in more than the runner in front’s backside, then the UK has some of the prettiest events on offer.1 Great Caledonian 10K, Scotland, MayNot only is the scenery fantastic, but if you’re lucky, you may get a glimpse of the Queen.2 Windsor Half

-to-rate list of race series and multi-stage events. 1 Race For Life Series, from MayWith over 300,000 runners, many first-timers and £17.5 million raised, Cancer Research UK Race for Life is the best thing to happen in running over the last decade.2 Cancer

Flora London Half-Marathon, Silverstone, MarchA fast course on the famous motor racing circuit and a new race that promises to get bigger and better.2 Capital City Challenge 10K, Edinburgh, SeptemberThree and a half thousand runners took on an impressive

and a fantastic atmosphere guaranteed - plus Runner's World pace groups. Sunday 9 Cloud 9 Challenge, Congleton, Cheshire An 8.75-mile multiterrainer on an undulating course (or a hilly one, depending on your point of view...) Sunday 9 Hillingdon 5, Middx