P20 Once A Day (£18.45 for 200ml from chemistdirect.co.uk). If you have fair skin or a family history of melanoma, consider sun protective clothing and avoid midday runs. You should also have a coffee before you go, advise dermatologists from

The Workout On road or the track, run a fast 1km interval at 10K pace, rest for 90 seconds, then run a 2km interval at half-marathon pace. Rest for 90 seconds, and repeat the set twice. "This is a hard session, but is excellent for speed endurance," says

P20 Once A Day (£18.45 for 200ml from chemistdirect.co.uk). If you have fair skin or a family history of melanoma, consider sun protective clothing and avoid midday runs. You should also have a coffee before you go, advise dermatologists from

home." Find clubs by postcode and proximity at goodrunguide.co.uk. Fringe Benefits As well as potentially reduced race costs, there are other extras you might want to ask about. "The £20 a year I pay is more than offset with discounts at local