, sand and intensity of the MdS, but smart training will get you as close as possible. Nail down a long-term training plan and sign up for an ultra or two (there are a growing number of multi-day stage races on our events listings). For a pre-race multi

difference was making a concentrated effort to work on speedwork. I just have to see my race times to see the improvements. I did my first marathon in 4:25." -->Ruth Hulton, 3:06 "I set a PB. The race was tough in the last few miles, but my club South London

-one-one lessons, and swam by myself three times a week and got up to doing 100 lengths,” he says.So far so good – now he needed to test himself. At the end of May, Ratbag entered the Blenheim Triathlon, his first open-water event.“I put my face in the water and I

running for three months, but – like many runners and non-runners – has a sense that London is The Event that somehow seals the deal on your status as "a runner".Other marathons are available...Big David is one of many to point out that there's more

event makes it the perfect way to spend a sunny Wednesday evening. Entire families often attend the event - with the kids racing in the fun run and the parents in the 5K.Like the River Run 5K, the fun run starts and finishes beside the picturesque river

won his age category in his last marathon. Roger's routine generally involves two five mile runs during the week, plus a marathon at weekends - a weekly mileage of 35-40 miles.Roger's top tip is to swap speedwork for cross-training, on an elliptical

of each other.As for Britain's overall performance, tonight's women's 4x400m bronze, added to the bronze our men's sprint relay team won last night, means that we collected five medals (three in individual events) in total, putting us 10th in the medals