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

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

'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

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

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

your focus on maintaining a steady pace. Dr Fletcher advises, "Once you're in the race, switch to auto-pilot and just do the job. Rhythmic breathing and counting strategies are useful for dissociation from any pain you're feeling.'In The Middle

and recovery time? Running the same distance at the same pace all the time means you'll be working a limited range of muscles in a narrow cardiovascular range - and you'll probably be bored, too. Calculating how much recovery you need requires constant

your body to go at race pace without risking injury.Phase 3: Anaerobic action Race day's getting closer, so put fire in your belly and speed in your legs with short, sharp sprints that simulate racing. Carry on with the tempo runs, but as you take

into beautiful countryside - make sure you save your legs for the notorious long incline at halfway and a cruel, short sharp final ascent that could put the brakes on a sprint finish.That said, with the right pacing, some runners have found themselves on course