and practise until your race pace is second nature. Hiking uses different muscles as well as disrupting the steady rhythm of running, so avoid race-day agony by adding long walks to your training. Mind GamesIt's often said that the most important part of ultra

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

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