On Sunday 6th October, Red Bull is bringing Steeplechase back to its origins in rural Britain for the second year running. Testing 500 contestants both physically and mentally, the race covers just over 20 miles across four stages from

, Les Franqueses and La Garriga. It’s also popular with elite athletes looking for fast times and this year saw the Beijing Olympic marathon gold medallist Samuel Wanjiru win the 21st staging of the race.Race website: www

and resting in the final pre-race stage.4. Recovery phase (four to six weeks), with two weeks of complete rest, and then two to four weeks of gentle activity.—George Gandy, Director of Athletics at Loughborough University

-centre charity race with gusto – its first staging saw over 6,000 entrants complete the flat course running, jogging and walking. A supremely inclusive event, the Leeds 10K is bursting with a carnival atmosphere and sense of camaraderie among the entrants. Its

money for children with cancer while also putting a dent in your 10K PB. 3. Victory 5 Where: Hampshire When: December, 2009 tbc This veteran race, which was first staged just after World War II, has attracted a fast field in search of faster

do their running under supervision, in a club or as part of a primary school games lesson for instance, it’s very important to make it fun. A 30-minute exercise period could include hopping, skipping, gymnastics, obstacle races, relay races

tackling a mountain stage of the Tour de France. Race website: www.marvejols-mende.org North Face Ultra Trail du Tour du Mont-Blanc (August)2009 Date: tbcSeven valleys, 71 glaciers, 400 summits: the 166K Tour of Mont Blanc is not for the faint

is also strengthened. Most of these adaptations occur in the latter stages of a longer run, which is why long runs are so important. If you are racing distances up to 10K, try to fit in a weekly training run of between 90 minutes and two hours. A further

Q. I know pasta's an old favourite, but is there an obvious choice for a meal the night before a race?A. The pre-race meal is a matter of individual choice and preference, but there are some factors to consider. The first important point is to eat

endurance event," says Horne. "Besides just feeling more rested and ready to tackle the day ahead, adequate sleep – at least seven hours, uninterrupted – can make a big difference in your recovery."Sleep is divided into five stages – the first four