their experience of pre-competition stress. He says, "The world's best athletes set lots of different goals – if you go into a race with 15 goals, then you're sure to achieve at least some of them.' Set a variety of goals to make sure you come away happy. You could

of shady woodland paths. You’ll dash through sleepy hamlets before being treated to jaw-dropping vistas over the Thames Estuary in the distance. Not only that, the race lays on free pre- and post-race massage, homemade cakes, fruit and water, a well

4K fun run and Junior event taking place alongside the main fixture, there's sure to be something for everyone at the Clandon Park 10K. Not least a pre-race warm-up and free massage to ease you into tip-top racing condition. It's certainly no walk

of the unique surroundings, entrants are treated to a full Highland welcome with a pre-race pasta party and festival with ceilidh. 4. Ullswater 12K Where: Cumbria When: November, 2009 date tbcNicknamed the ‘Steamy Surprise’, this is a beautiful trail

training so you peak in time for a race. What, when and why?Until the Soviet sports scientists got on board, athletes trained at the same intensity all year round. As well as being deeply boring, the constant pressure and physiological demand on the body

engaged and make sure you get the most out of an indoor session. Pre-set workouts can also push you harder than you might push yourself outside. Liz says, "If I set up a session, I have to stick to it – I'd feel too guilty to push

bring athletes' heart rates down in as little as 30 seconds. Problem: You get bad pre-race nerves Keith's solution: Race-day run-throughBefore you leave home for the race, or even the night before, run through a 10-1 Blast Off sequence – a countdown

handy. We're not suggesting you become time-obsessed (leave the watch at home for leisurely recovery runs and long, slow sessions), but once you've passed those early months, structured speedwork sessions and carefully paced racing are a surefire recipe