improvements, often four to six per cent. No surprise there. Interval training has been a favourite of top coaches and runners since the end of World War II. This type of training involves fast intervals of two minutes to 10 minutes at about your two-mile race

.... What the organisers say:"It's a tough course, with some demanding sections. But the atmosphere is great and the level of suport between the runners is really strong."What RW says:“More mud, sweat and tears, over 8 miles of a fantastic course.”What you

place for sadistic spectators, who enjoy watching runners suffer. And cheering them on, naturally... Once you’ve milked the long descent for all it's worth, you’ll get relief via a timely water station.Then it’s time for the moment of truth

from runner to runner. A seasoned marathon runner – or someone whose training plan included a high mileage base – can expect to bounce back quicker than a marathon novice for example.What you can do though, is make sure you know exactly what your body

, Different Strokes.Despite being one of the shortest races RW has had the opportunity to preview, the Hillingdon 5 has everything a great race should have. A cracking course, mixed with scenic countryside and top-notch marshalling. The action kicks off with a

Where and when?Sunday, February 15, KentWhat is it?Officially named Royal Tunbridge Wells by Edward VII, this quiet town lies at the heart of one of the most scenic stretches of countryside in England, surrounded by the unspoilt beauty of the Weald. Now in its 21st year, the race...

two people in front of me, and caught one of them. (I was well pleased until I got down the chute, and saw them giving out T-Shirt spot prizes to every other runner. Damn! If I hadn't bothered, or tried harder, I would have come away with the T

Where and when?Sunday, January 18, Stratford-Upon-AvonWhat is it?After 25 years, the Ronhill Roman 9 has been replaced by the Not the Roman IX. What's the difference?Apart from the name, not a lot. It's held on the same traditional date in January and is run over virtually the sa...

Where and when? Saturday, September, 27, Harwich, Essex.What is it? If you’re looking for an event with a more European flavour, this might fit the bill. With more than 500 runners making the trip from Holland, Belgium and Germany, the Discovery

Where and when?Sunday, March 14, SussexWhat is it?After finishing in second place, in RW's top 100 races of 2003 (behind the FLM), a race preview of the 2004 edition became almost inevitable.The route is demanding (to start with, at least