and seeing your performances tailing off. With that in mind, here’s how many races we recommend you do in the three months before tackling a PB:Mile: One 5K, two 800m and four 1500m or mile races. Ideally no more than 10 1500m/mile races in a year.5K: One

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

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

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

to the race in 2003!2 City of Norwich Half-Marathon, Norfolk, JuneMore than 1000 runners made this the biggest-ever turnout for this rural race.3 L1310K, Liverpool, OctoberCombining two good races – the Liverpool Half-Marathon and 10K – could have been a

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

Adidas Flora London Half "Edinburgh is a beautiful city and there is lots to see even on a fairly short run." Elaine Davis, on the Capital City Challenge 10KThese aren’t all new events, but they are all first-time entrants in our top 100.1 Adidas

, swimming one hour a week, and spending 30-40 minutes per week on gym work.For the running, try to do one session a week of speedwork, with things like 10 x 1 minute fast, two minutes slow (or 12 x 200m fast, 200m jog if you’re on the track). This should