on the roads for two or three hours at a decent pace puts a bit of speed into your legs." But, as with running, tailoring your training to the demands of off-road racing is vital. "The off-road terrain changes a lot quicker than on the road, so training is more

number of off-road duathlons, and the tricky conditions only add spice to these events.Taking part in the occasional grimy, frosty duathlon will leave you primed for next season. But you have to know what you're doing.A Shoe InAppropriate footwear

, jogging back down 6M steady 8M. Start easily, then put in bursts of 100-200m, jogging after each until you’ve recovered Rest or 5M easy Rest or jog up to 4M Half-marathon raceWeek 6 5M easy, off-road Hill session: 4 x 90 secs-2 mins hill climb, jogging

pace, warm-downThu 6-8 miles, steady paceFri RestSat 4 miles easy, with some fast stridesSun Warm up, 5-6 mile race, plus 4-5 miles steadyTOTAL: 45 miles approxWeek FourMon 6 miles easy, off-roadTue 6 x (800 + 400) at 5K pace with 90 secs

than five 10-milers in a year.Half-marathon: Two 10-milers, two 10Ks, one 5K, one off-road race and one half-marathon. Ideally no more than four half-marathons in a year.Marathon: One 10-miler, two 10Ks, one off-road race and two half-marathons. Ideally

the Tower of London on the left, the stretch of road you’ll be running after 22 miles is just below you. That’s a long way off.Mile 14 Point-one-of-a-mile past the 13-mile marker and you hit halfway. If you’re still feeling fresh, then your goal should

are a good idea, too.Race NutritionGood nutrition is always an important consideration, and more than usual in off-road races, where the race time is longer compared with an on-road race. Your carbohydrate intake should be approximately 1g per kg of body

them) 4M or 35 mins easy, off-road if possible 9-10M steady, or 10K raceWEEK 6 3-4M easy on soft ground 1M jog, then 2 x 5 mins fast, with 5-min slow jog recovery 4M easy on grass 9-10M slow WEEK 7 3-4M easy, off-road if possible 3M, inc a few short

three lap off-road course over undulating terrain.MUST-KNOW Don't be tempted to get in any last-minute swimming practise in the lake: the organiser's contract with South West Lakes Trust forbids it and you could be disqualified. FROM THE TOP "The beauty

very light racing month, with very few road options. But join a club and, whatever your standard, the wonderful world of cross-country opens up to you. Visit the UK Athletics site to find your nearest club. Of course, you could kick off the New