joints and connective tissue than running on roads or pavements. For many runners, the reason why the treadmill stands out is its perfect pace. Hitting your target pace becomes simply a matter of setting the speed and pressing start
chance to get warmed up, used to running in the heat - and to check out the competition. In 2009 I'd felt chuffed with my 9 minute/mile pace in the 6K, which would put me in the main pack of most of the big city races I'd done back in the UK. In Cyprus
defeated and walking from 8K.This year, I decided to stay cool and calm and take it at a pace I knew I could sustain (and hope that didn't mean I'd come last). To walk the uphills and run the flats. To chill out and enjoy the view. And you know what, I
golden opportunity to perfect your pacing. But watch out for the cut-offs - the finish for both races will close five hours after the start of the 20 mile race. With the ten mile field joining in 15 minutes later, and famously friendly marshals lining
to the next, but once you've conquered this, the route is generally pleasantly flat. Pace yourself with ease over the two-lap course – each loop of this road route is varied enough to keep you entertained, following the spectacular and exposed north coast road
heavy in my legs. If that wasn't the perfect finish to my Cyprus Challenge, a clanging sign of how much I can get back out of the training I put in - and motivation to keep running - I don't know what is.Time: 1:11:59Pace: 11:41/milePosition: 339/343
't be as intimidating.Problem: You find pacing difficult Keith's solution: AssociationOne skill that's essential to distance running – and maintaining your target pace – is the ability to listen to your body. You need to be able to tell if you're running too fast
for the hills, while strong core muscles will help you maintain form as the miles tick by. Of course the element that marks out ultra hero from zero is perfect pace. Even the elite rarely "run" all the way in long ultras, so map out a run-walk strategy
Spring's the perfect time to pick up the pace – or the pieces – of your running regime. The weather's warming up, and runners' diaries will be packed with top racing opportunities over a huge range of distances and terrains. Whether you're worried
plantations to the finish - a pretty beach overlooking sea caves. It is a flat route, but the deceptively tricky challenge of the time trial is to stick to your pace. Rather than a mass start, runners start 10 seconds apart in random order - which can feel
