Let's Do This Team's Top 2025 Event Picks

If you’ve signed up for a 10k race and you’ve set yourself the goal of getting a new PB, it’ll be important to do your preparation. We’ve got you covered, with our top tips through every step of the process so you’ll be getting plenty of kudos by the time you complete the 6.2 miles and cross that finish line. 

Find your next 10k event

Before you start:

1. Plan

Work out what level you’re at now, how long you’ve got until race day, what level you want to be by race day, and how you’re going to get there. Everyone is different, so will require a different strategy, but you’ll be much more motivated to get out of bed each morning if you have a schedule to hold you accountable. 

2. Kit

It’s important that you don’t try anything new on race day. So this means you should do as much of your training as possible with exactly the same kit that you’ll be running the race in. That means there’s no risk of ill-fitting trainers or chafing running tops. It might also mean pre-preparing a killer playlist to spur you on. 

3. Nutrition

You might not be taking on any food during the race, but you should practice running with water or an energy drink, so you know how your body reacts. Similarly, get used to the same pre-run meal, such as porridge, granola and yoghurt, or bananas. You’ll want to discover what works best for you well before you get to the day of the race. 

Training:

1. Distance

It’s important that you build up stamina step by step. Don’t try to go for the full 10k straightaway, but gradually increase the distance of your runs until you are comfortable over the entire 6.2 miles. It might even be worth trying a couple of runs at 12k, so then you know the distance isn’t a problem and then you can focus on setting that PB. Make sure you keep your legs fresh in the days before the event, so taper your training plan. 

2. Speed

If you’re going for a PB, then you’ll need to improve your pace. Interval training is great for working on your speed:

• 3 x run 5 minutes/1k at a fast pace, then walk for 2 minutes

You can then increase the time and distance of these intervals, or the number of reps. These sessions will improve your aerobic capacity, and soon you’ll see that you can sustain a higher speed more comfortably.

3. Strength

Running a fast 10k requires power, as you’ll be pushing yourself throughout. Running will be the best way to build your speed and stamina, but strength training can make a huge difference. Work on your glutes and legs with squats and lunges, but also don’t forget to work on your core and upper body with planks, crunches, and shoulder and chest presses, which help stability and posture so that your running is as efficient as possible. Yoga can also help build strength while maintaining flexibility. Strength training is also essential for lowering the risk of injury. 

For the race:

1. Visualise

Having a clear idea of how you’re going to strategise your race will make a huge difference. Most athletes swear by visualizing each chapter of the event. Bear in mind that the first 1-2km will be full of adrenaline, so it’s important you don’t come bursting out of the blocks and waste your energy early, so make sure to settle into a sustainable rhythm. Even though the focus of the race might be to set a new PB, it’s also important you enjoy the experience, so remind yourself to take in the support and atmosphere.

2. Warm-Up

You don’t want to start cold and spend the first part of the race warming up, getting the blood flowing. To set a new PB, you’ll need to be loose and energised. When you arrive at the event, start with a gentle jog for 300-500m. Then, do some dynamic stretches, such as skipping, lunges, jumping jacks, high knees, bum kicks and speedy feet. 

3. Sprint-Finish

This is when you can really guarantee an impressive PB. Although it’s important to pace yourself early on in the race, once you’ve laid the foundations with your sustainable race pace, in the final 1-2k you can put the pedal to the floor and leave nothing left in the tank. Most record 10k times have been set by runners whose second half of the race is faster than their first, so make sure you've paced yourself to perfection and there's nothing to stop you in the final stretches.

So you've signed up for your first Half Ironman. The prospect of a 1.9km/1.2 mile swim, a 90km/56 mile bike ride, and a 21.1km/13.1 mile run, for a total of 70.3 miles can look pretty daunting at first glance, but now the wait is over. The question remains - what can you expect on the run up to the event?

The most important thing here is just to trust in your training and preparation. Doing your first middle distance triathlon will be one of the most challenging and rewarding endurance experiences. Remember, everyone around you on the day will be willing you on; from fellow competitors to marshalls and supporters.

The good news - you’re in the hands of one of the best organisers out there. Your job is just to make sure you follow their process and you’ll get super support throughout the event.

Find your next 70.3 event

1. Pre-race admin:

The day before the race you will have to register, take part in the pre-race briefing and drop your gear at transition. Make sure you plan your movements for the day and have a clear idea of what clothing and nutrition you want to leave for the race day. It’s best to visit these places only once in order to avoid queues and hanging around!

2. Race briefing:

The race briefing is your best friend. The organisers will let you know about any last changes to the course or helpful tips about what to look out for and what to expect when you’re out racing. These are crucial for putting your mind at ease for the challenge ahead. Take a notebook in for any important facts you need to remember.

3. Help is always around:

Whether you’re on the swim, bike or run, Ironman always have helpful marshalls that deal with any problems. Rest assured that at every point during the race help won’t be far away to deal with any problems that arrive. Your job is just to trust your training and enjoy the day.

4. Use the official tracking app:

The app is a fantastic tool for those supporting from afar to keep track of you in real time through each stage as well as being a useful way for your supporters to find a spot to cheer you on throughout the course!

5. Make the best of the aid stations:

You will burn up to 5,000 calories by completing a half ironman, so it’s important to keep your body fuelled Throughout the day you will go past plenty of aid stations stocked with everything you need. From energy gels to isotonic drinks, be sure to make the most out of the nutrition on offer to make the experience as fun and competitive as possible.

6. Be prepared for one of the best finish line experiences

Make sure any supporters on the day are ready for you at the finish line. It’s one of the best race finishes you will ever experience and a high five from them as you run down the red carpet will be something you won’t forget. Don’t worry about turning off your sports watch and focus on the moment.

7. Make sure to put some money aside for the merch

Having completed a pretty serious feat of endurance, you'll want a couple of mementos. After finishing,  you'll pass through the merchandise tent - there’s some pretty stylish finisher’s items that you can buy to show off what you’ve done. Make sure to keep some money in the bank for those!

There is a huge variety of middle distance triathlon events around the world. Whether you’ve signed up for an official half Ironman or an independently organised event, you won’t be able to get away from the 1.9km/1.2 mile swim, 90km/56 mile bike, and 21.1km/13.1 mile run that all 70.3 triathlons require. 

Here we’ve chosen our favourite middle distance triathlons, from beginner-friendly routes to the world’s toughest courses. We’ve included 5 from Europe, 3 from North America, 2 from Oceania, and 1 from each of Africa, South America and Asia. Sadly, there isn’t yet a half ironman in Antarctica, but we’ll be sure to keep you posted if ever there is one. 

Find your next 70.3 event

1. Ironman 70.3 Vichy, France

Course: Swim: 1-loop in lac d’Allier; Bike: 1-lap figure-of-eight, 900m/2953ft elevation gain; Run: 1-lap, c.40m/131ft elevation gain

The historic rowing lake forms the focal point of this scenic race, surrounded by Vichy’s iconic center and pretty parks, and the bike course journeys out to spectacular views of the Auvergne volcanoes. After competing for the full 113km, you might want to exploit the fact that Vichy is known as the Queen of Spa towns, and treat yourself to a sports massage. 

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2. The Brutal Half, Wales, UK

Course: Swim: 2-loops in Llyn Padarn lake; Bike: 2-lap, 1514m/4966ft elevation gain; Run: 1x5.mile lap of lake, then up and down Mt. Snowdon, 972m/3190ft elevation gain

There are not many full distance triathlons that can boast almost 1000m of elevation gain on the run section, let alone a middle distance triathlon. There’s no doubt where the race got its ‘Brutal’ name. Climbing Wales’ highest mountain after the chilly lake swim and arduous bike will be a serious challenge for your legs, heart, and mind, but you’ll be able to brag about finishing for years to come.

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3. Challenge Walchsee Middle Distance, Kaiserwinkl, Austria

Course: Swim: 1-loop in Lake Walchsee; Bike: 2-laps, 1140m/3740ft elevation gain; Run: 5 laps, 132m elevation gain

Part of the Challenge Family race series, this race is popular for its friendly atmosphere, stunning surroundings, and challenging bike course. The swim takes place in the pure waters of Lake Walchsee, and then the bike journeys up into the tough Wilder Kaiser mountain range. The scenic Kaiserwinkl region rewards the climbs with spectacular views, and then the run around Lake Walchsee is mercifully flat.

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4. Ironman 70.3 Staffordshire, UK

Course: Swim: 1-loop in Chasewater reservoir; Bike: 1-lap 756m/2,481ft elevation gain; Run: 2.5-laps, 176m/578ft elevation gain

Set in the heart of the West Midlands, this 70.3 benefits from the stunning surroundings of the Cannock Chase area of outstanding natural beauty. It is a particularly good course for beginners, with a relatively flat, rolling course. The run pays two visits to Stafford Castle, before finishing in the historic Market Square where you are guaranteed a warm reception in the town centre. 

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5. Half X Triathlon, Cumbria, UK

Course: Swim: 1-loop in Lake Windermere; Bike: 1-lap, out and back, 2800m/9186ft elevation gain; Run: 1 lap out and back, 1079m/3540ft elevation gain

This race claims to be mile-for-mile the toughest triathlon in the world, and looking at the stats it’s hard to disagree. The bike route is quite frankly brutal. It takes in 6 of the UK’s steepest road passes, all of which have sections of gradient over 20% (and some up to 33%). If that hasn’t emptied your legs sufficiently, then the run section is unlikely to leave anything left in the tank, with four significant climbs through the Lake District, culminating at the top of Fairfield Peak.  

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6. Ironman 70.3 Mont-Tremblant, Canada

Course: Swim: 1-loop in Lake Tremblant; Bike: 1-lap 900m/2953ft elevation gain; Run: 1-lap, 476m/1562ft elevation gain

Despite its challenging terrains, this is one of the most visually stunning triathlons on the circuit. Lake Tremblant has calm, pristine waters, the bike course passes through forests and mountains, and along beautiful rivers, and the run takes you through Mont-Tremblant Old Village, past a waterfall and along the banks of the lake. It’s no wonder that triathletes come from all around the world to compete in this bucket list 70.3.

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7. Ironman 70.3 St George, USA

Course: Swim: 1-loop in Sand Hollow Reservoir; Bike: 1-lap, 1078m/3537ft elevation gain; Run: 1-lap out-and-back, 386m/1267ft elevation gain

This 70.3 is famous for having the iconic red rocks of America’s Southwest as the backdrop. The bike route takes you up through Utah's Snow Canyon State Park for a challenging climb adorned with breathtaking views, and then the run mixes the nature of the Red Cliffs Desert Reserve with city views and a finish in downtown St George. 

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8. Savageman 70, Garrett County, USA

Course: Swim: 1-loop in Deep Creek Lake; Bike: 1-lap, 1078m elevation gain; Run: 1-lap out-and-back, 386m/1267ft elevation gain

The swim and run sections of this triathlon are stunning and relatively simple, but the main draw of this Maryland event is the bike course. There are several tough ascents, especially the Westernport Wall, where you can earn a named brick in the road if you complete the climb unscathed and which has an average gradient of 25%, peaking at a dizzying 31%. What goes up must come down, and many of these climbs lead to technical descents. 

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9. Ironman 70.3 Western Sydney, Australia

Course: Swim: 1-loop in Penrith Lake; Bike: 2-laps 422m/1385ft elevation gain; Run: 1.5-laps out-and-back, 63m/207ft elevation gain

This course gives you the best Sydney has to offer. The event takes place from the Sydney International Regatta Centre, which was home to rowing and canoeing in the 2000 Olympics. The swim is in the famous Penrith Lake in front of grandstand support and the bike course is flat and fast, with stunning views of the Blue Mountains. All of this, before the run takes in the Nepean River along the scenic Great River Walk. Running a half ironman has never been so pleasant. 

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10. Ironman 70.3 Taupo, New Zealand

Course: Swim: 1-loop in Lake Taupo; Bike: 1-lap 344m/1129ft elevation gain; Run: 2-laps out-and-back, 34m/111ft elevation gain

Swim in Australasia’s largest freshwater lake, cycle surrounded by mountains featured in the epic Lord of the Rings films, and enjoy the highest ranked ‘Overall Run Experience’ of all Ironman 70.3 events. This iconic course is one of the flattest on the circuit, so is a great opportunity for a PB, making it a favourite amongst professionals. 

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11. Ironman 70.3 South Africa, Buffalo City

Course: Swim: 1-loop in East London’s harbour off Orient Beach; Bike: 1-lap 1497m/4911ft elevation gain; Run: 2-laps out-and-back, 281m/922ft elevation gain

Despite being on the Wild Coast, the swim is protected by breakwaters so the waters should be calm. The bike route is challenging, with rolling hills, but you are then rewarded with a run section that offers stunning coastal views and enthusiastic crowds. This is a great event for those wanting to mix their exercise with tourism, as there is plenty to be seen in the surrounding area before and after race day, such as Nahoon’s Bat Cave and miles of beaches. 

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12. Ironman 70.3 Maceió, Brazil

Course: Swim: 1-loop at Pajucara Beach; Bike: 1-lap c.100m/328ft elevation gain; Run: 3-laps out-and-back, c.70m/230ft elevation gain

The northeast of Brazil is one of the most beautiful settings for a triathlon event imaginable. The clear emerald waters and white-sand of Alagoas' coastline give Maceió the name ‘Water Paradise’. The course is gentle, allowing athletes to take in the breathtaking views of the Atlantic Ocean, and there is sure to be an unforgettable beach party once you finish. 

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13. Israman 113, Eilat, Israel

Course: Swim: 1-loop at Royal Beach; Bike: 1-lap 1895m/6217ft elevation gain; Run: 1-lap, 99m/325ft elevation gain 

After swimming in the Red Sea, the bike route heads on to route no.12, with steep climbs overlooking the Gulf of Eilat and Arava Valley. The first half of the run is entirely downhill, which sounds pleasant but will be a test for your calves, before the course flattens out along the coast and enters the sailing club for a raucous finish. The main challenge on the course is the weather conditions: several sections are particularly windy, and in previous years the race has seen rain, hail, sand storms, and extreme cold.

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The list of best 70.3 triathlon events:

1. Ironman 70.3 Vichy, France
2. The Brutal Half, Wales, UK
3. Challenge Walchsee Middle Distance, Kaiserwinkl, Austria
4. Ironman 70.3, Staffordshire, UK
5. Half X Triathlon, Cumbria, UK
6. Ironman 70.3 Mont-Tremblant, Canada
7. Ironman 70.3 St George, USA
8. Savageman 70, Garrett County, USA
9. Ironman 70.3 Western Sydney, Australia
10. Ironman 70.3 Taupo, New Zealand
11. Ironman 70.3 South Africa, Buffalo City
12. Ironman 70.3 Maceió, Brazil
13. Israman 113, Eilat, Israel

There are some iconic races in the cycling calendar. With the history of the Tour de France and Giro d’Italia, the mountain ranges of the Pyrenees and the Alps, and the passion for the sport in several countries, these events are unforgettable experiences with plenty of tough challenges along the way.

Here, we have listed the most prestigious and essential races that are on many cyclists’ bucket lists. There are ‘The Big 6’ sportives, which are hugely popular one-day mass-participation races; 5 ‘Monuments’, which are professional tour races with options for amateurs to experience the course; and then there are 2 of our favourite ‘Classics’.

Find your next Cycling event

The Big 6

Mallorca 312: 

Course: Full: 312km/193 miles (5050m/16,568ft total elevation gain); Medium: 225km/139 miles (925m/13,034ft); Short: 167km/103 miles (2475m/8120ft)

This is seen as one of the most challenging sportives on the circuit, going around the island of Mallorca. Most of the climbing takes place early on in the race on the Tramuntana range, where you will ascend the Puig Major, Col de sa Pedrissa and Col de Feminina. In recent years, the course has been adapted to make it a closed-road route. You will be well supported throughout, with 6 feed stations along the way, and the effort will be rewarded with stunning views around the island and through old towns such as Arta. There is a tough 14-hour cut-off for the race, but there are shorter options at a distance of 225km or 167km if you want a shorter event that still contains some serious challenges. 

Nove Colli:

Course: Full: 205km/127 miles (3840m/12,598ft total elevation gain); Short: 130km/80.8 miles (1871m/6138ft)

This is known as the ‘Queen of Granfondos’. Starting on Italy’s east coast, the Nine Hills of the course’s name provide some serious challenges. Some of the steepest sections reach a gradient of 18%, but you will create some spectacular memories along the way. The race has a rich heritage, and will be celebrating its 50th anniversary in 2020. To honour the 40th anniversary of Nove Colli in 2010, the world-famous Giro d’Italia used part of the course. The race is famous for its hospitality and for taking in a variety of Romagna’s most picturesque countryside. In the past, the 12,000 spaces have sold out within 4 minutes, so this is not one to be missed. 

Granfondo Stelvio Santini:

Course: Full: 151.3km/94 miles (4058m/13,314ft total elevation gain); Medium: 137.9km/85.7 miles (3053m/10,016ft); Short: 60km/37.3 miles (1950m/6398ft)

This brutal course starts in Bormio and makes the most of the steep climbs of the Alps. Although the race’s tagline is ‘Know Your Enemy’, there are in fact two enemies you should know about: the first major climb comes just over the halfway mark, from Tovo up to the infamous Mortirolo, and ascends 1200m in only 12km. After a steep descent, the race then finishes with a leg-busting 1500m climb up to the Stelvio Pass on the Swiss border. The Stelvio is one of the top bucket list climbs for many cyclists, so this event is hugely popular for the mountain goats out there. 

La Marmotte: 

Course: Full: 174km/108 miles (5180m/16,995ft total elevation gain); Short: 13km/8.1 miles (1100m/3609ft)

This cyclosportive is known fondly in France as ‘the Old Lady’ and includes some of the most legendary and challenging mountains covered in the Tour de France. The Col du Glondon, Col du Telegraphe, and Col du Galibier are iconic enough, but the most famous climb is the final Alpe d’Huez, with its iconic 21 hairpin turns. Finishing this event will require serious dedication and determination, but you will receive full bragging rights in the cycling community. The short option two days before focuses just on Alpe d’Huez, and sees some competitive, speedy hill-climbing.

Maratona dles Dolomites:

Course: Full: 138km/85.7 miles (4230m/13,878ft total elevation gain); Middle: 106km/65.9 miles (3130m/10,269ft); Short/Sellaronda: 55km/34.2 miles (1780m/5840ft)

When you read that the course takes in seven mountain passes in the Dolomites, it’s no wonder that the race’s theme is the mix between wonder and angst. Most of these climbs individually are tougher than you’d find in any race, so when they are placed back to back, you’re going to be left with sore legs. The Passo Giau is perhaps the toughest climb, seeing as it ascends 922m in only 9.9km (that’s an average gradient of 9.3%), but it rewards you with incredible views down into the Ampezzo basin. If the long climbs haven’t emptied the tank enough, the ‘Mür dl giat’ (‘the cat wall’) is a short 360m burst up a slope with a 19% gradient. It is lined with supporters, food stalls, and musical entertainment, and is one of the main attractions of the race. 

L'Étape du Tour:

Course: 177km/110 miles (3570m/11,713ft total elevation gain) [NB This is for the 2020 edition, in Nice]

Although the course for this race changes every year, whatever the route you know you will be in for a serious challenge. The event allows for amateur cyclists to have a go at one of the famous stages of the Tour de France. You will probably be taking in one of the iconic climbs in the Pyrenees or the Alps, and you will benefit from the same closed-road conditions that the professionals receive. Joining the peloton of 15,000 participants will make you feel like one of the legendary yellow jersey winners you’ve always watched on tv. 

The Monuments

Tour de Flanders:

Course: Full: 229km/142.3 miles (2160m/7087ft total elevation gain); Long: 174km/108.1 miles (1853m/6079ft); Middle: 139km/86.4 miles (1497m/4911ft); Short: 74km/46 miles (919m/3015ft)

Starting in Antwerp and finishing in Oudenaarde, the We Ride Flanders event allows 16,000 amateur cyclists to try out the long course the day before the professionals take it on. The first 90km of the race is relatively flat, but from there the route is characterised by short, sharp climbs on cobbled streets. The three steepest climbs are Muur-Kapelmuur (maximum gradient of 19.8%), Koppenburg (22%) and Paterberg (20.3%). On your recovery the next day, it will be satisfying to switch on the tv and know what the pros are going through. 

Paris-Roubaix: 

Course: [Professional Only: 257km/159.7 miles] Amateur Challenge: 172km/106.9 miles (890m/2912ft total elevation gain); Medium: 145km/90.1 miles (551m/808ft); Short: 70km/43.5 miles (241m/791ft)

Some people give this race the positive name of ‘The Queen of the Classics’, others give it the more brutal, and perhaps more realistic, name of l’Enfer du Nord (‘The Hell of the North’). This route is not particularly hilly, but it is most famous for the difficulty of its cobbled sections. Over a fifth of the race (54.5km to be exact) is paved with setts, including the mythical ‘Carrefour de l’Arbre’ and ‘Trouée d'Arenberg’, so riders must rely on technique and power to get through these stages. The race in fact starts 80km north of Paris, in Compiègne, and has a grandstand finish in the velodrome of Roubaix on the Belgian border. 

LBL (Liège–Bastogne–Liège):

Course: Long: 279 km/173 miles (4500m/14,764ft total elevation gain); Medium: 167km/104 miles (2647m/8684ft); Short: 85km/53 miles (1250m/4101ft)

This is the oldest of the five Monuments, established in 1892, and as such it is also called La Doyenne (‘the Old Lady’). It is known as one of the toughest courses in the world for both its distance and its numerous steep climbs. The route travels through the Ardennes, going fairly directly from Liège to Bastogne (95km) and then winding back to Liège (163km). There are 12 significant climbs, some of which are long and with sizeable gradients. The most iconic is Côte de la Redoute, where the gradient is 8.9% on average across the 2km, but some of the steepest sections go as steep as 20%. The Belgians are known for their passion for cycling, so there will be great crowds cheering you on when times get tough.

Milan San Remo:

Course: Full: 301.8km/187.5 miles (1987m/6519ft total elevation gain)

Often called La Primavera (‘The Spring Classic’) or La Classicissima, this is the longest one-day cycling race in the world. Compared to the other ‘Monuments’, the course is relatively flat. The professional race starts in the iconic Piazza del Duomo in Milan, travelling through Lombardy and Piedmont, before the route’s main ascent comes after 140km with the Passo del Turchino. After descending from here, the remainder of the race takes place on the stunning Ligurian coast. The amateur option the day before, Gran Fondo Milan, goes a few km further than the official race. Despite being the longest, the relative flatness of the course means that the race is seen as a sprinter’s classic. 

Il Lombardia:

Course: 243km/151 miles (c.4000m/13,123ft total elevation gain)

This is the final monument of the cycling season, and although it takes place in the same region as Milan San Remo, it is almost its exact opposite. Taking place in Autumn, it is called Classica delle foglie morte (‘the Classic of the Falling Leaves’), and is seen as a climbers’ classic due to its demanding climbs. The course varies, but it takes place on the shores of Lake Como, ensuring beautiful views as a reward at the top of intense climbs. The famous Madonna del Ghisallo climb is a mainstay of the race and the route usually includes the daunting Muro di Sormano, which terrifyingly has a gradient of 27% at some stages. The amateur race takes place the day after the professionals, if you haven’t been put off by watching them struggle. 

The Classics

Paris-Nice:

Course: 110km/68.4 miles (1,940m/6,365ft total elevation gain)

The Paris-Nice race, known as The Race to the Sun, is the first European event on the world tour calendar. The challenge follows the final stage of the multi-stage race, staying on exactly the same route that the pros will take on the next day. The circular route, starting and finishing in Nice, includes some difficult climbs, but also provides incredible views looking out over the Mediterranean Sea. 

Strade Bianche:

Course: [Professional: 184km/114.3 miles] Amateur Long: 139km/86.4 miles (1350m/4429ft total elevation gain); Short: 86km/53.4 miles (950m/3117ft)

The route, which starts and finishes in Siena, is famous for its white gravel roads. While these make the race more iconic and picturesque, they also make it more challenging. The gravel of the Tuscan countryside covers over a third of the classic route (63km), and not only slows you down but threatens to puncture a tire. The race only started in 2007, but has quickly grown in popularity, cementing itself into the cycling calendar.

The list of best cycling events in the world:

1. Mallorca 312
2. Nove Colli
3. Granfondo Stelvio Santini
4. La Marmotte
5. Maratona dles Dolomites
6. L’Étape du Tour
7. Tour de Flanders
8. Paris-Roubaix
9. LBL (Liège–Bastogne–Liège)
10. Milan San Remo
11. Il Lombardia
12. Paris-Nice
13. Strade Bianche

26.2 Miles; 42.2 Kilometers.  It’s on a lot of people’s bucket lists, and for good reason: training for and completing a marathon makes you push barriers and accomplish something incredible.  Make the most of your marathon journey by following these five marathon training tips:

1. Three on, one off

Marathon training can take its toll on your legs and your motivation.  A good tactic is to have three building weeks followed by one recovery week and repeating this for the duration of your training. The recovery week should still consist of as many training sessions as usual, but about half the length, and with some runs substituted by cross-training sessions. 

2. Interval work

The best way of getting faster is by including interval sessions into your training. The time of your interval session should build as your mileage increases, but here are some reference examples:

Long intervals:

• 1km warm up (slow), 3km @ 5km threshold pace (as fast as you could possibly go if you were racing a 5km race)
• 1km slow, 2km @ 5km threshold pace
• 1km slow, 2k @ 5km threshold pace
• 1km cool down

Unders and Overs:

• Pick a distance and note your usual comfortable pace for this distance.
• Warm up for 5 minutes, then run 1km @ 10% faster than your normal pace.
• Run 1km @ 5% slower than your normal pace.
• Repeat until you’ve covered the distance, then cool down. 

3. 1 Tempo, 1 Interval, 1 Long

How much and how long you train will depend on your marathon goals and your schedule, but, as a minimum, you should include one tempo run, one interval run, and one long run into every week.  

Tempo run:  Pick a distance and run slightly above your normal pace for that distance for the entire run. 

Interval run: Speed work. These should vary, but will be the most painful sessions of your week. 

Long run: Every week you should build up the distance of this run by 10%, aiming to go up to approximately 35km, or 22 miles.  These should be very slow. 

4. Go slower and faster

Almost every runner runs their slow runs too fast and their fast runs too slowly.  When you set off on your long runs, slow down, and then slow down some more. You should not be out of breath at all; these runs are all about getting your muscles and legs ready for long distances without tiring you out too much. That way, when your speed sessions come round a day or two later, you will be able to push harder and go faster.  

5. Don’t let yourself fall out of love with running

A lot of people will get to the end of their marathon and pack their running shoes away for the year. Marathon training should be sustainable, and should not make you stop running - if you start regularly dreading sessions, it could be a sign of overtraining, or poor nutrition and recovery. Make sure to keep a tally of how you’re feeling, and don’t be afraid to modify your training to better suit you. Sessions will be hard, but overall you should be feeling fitter, stronger, and excited about your journey. 

In the US alone, almost 60 million people went for a run last year. And where did they start? The good old 5k. The 5k distance is hugely popular with beginners and pros alike, you only have to look at the turnout to your local Parkrun to see the love people have for this distance. 5ks tend to be run with friends, sometimes in costume, often on holidays, and always with a huge smile. We’ve listed our favourites below, in no particular order.

1. The Color Run

Where? All over the world
Run it for: the fun, the color, the good vibes.

This hugely popular race series happens all over the world, from Egypt to Italy, Australia and the US. It’s all about the good vibes, bring face paint, costumes and prepare to get covered in a celebration of rainbow. 

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2. Cupid Undie Run

Where? In all major cities of Australia.
Run it for: the pants, the party, the great cause.

Raise money for the Children’s Tumour Foundation by dropping those trousers and running a 5k in your pants. These events are so much fun, they’re guaranteed to draw a large crowd and a great time. Expect a great atmosphere, friendly people and a party afterwards, usually on a beach. 

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3. NYRR Washington Heights Salsa, Blues, and Shamrocks 5K

Where? New York, USA
Run it for: the music, the bands, the hills.

Love hills? You’ll love this. Runners take to Upper Manhattan’s Washington Heights neighbourhood to tackle the undulating city streets. Expect to be serenaded en route by musicians, bands, troupes and dancers, playing blues, salsa and Irish Folk music. Organised by New York Runners (who also organise the famous New York City Marathon) this event is firmly in our top 10.

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4. Walt Disney World 5k 

Where? Orlando, Florida USA
Run it for: Mickey, Cinderella and Elsa.

This has to be one of the most unique running races in the world. There are a load of other distances on offer including a marathon, 10k and kids funs runs. Join the whole Disney gang as you race around the Castle and theme park. This is a truly incredible event for all the family. And of course, costumes are hugely encouraged.

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5. Turkey Trots

Where? All over the United States
Run it for: great causes, holiday vibes and to work up an appetite.

If you haven’t already done one, it’s time you joined a Turkey Trot this Thanksgiving. Get out in your local park and join hundreds of other runners or walkers. Expect a lot of turkey costumes, a great atmosphere and lots of fun for the kids. A great activity for all the family on Thanksgiving weekend.

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6. The Boston Marathon 5k

Where? Boston, USA
Run it for: the bragging rights, the crowds, the weekend.

It's not usually common knowledge, but many of the top marathons in the world also put on a 5k event. What better 5k to do than on the iconic Boston Marathon weekend. This 5k sets off 2 days before the full race, and runners will cross the official Boston Marathon finish line before anyone else. The organisation, crowd support and atmosphere of this event is second to none, to run any race in Boston on Patriot’s Day would be an unforgettable experience. 

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7. Cancer Research Race for Life

Where? All over the UK, in almost every city.
Run it for: the incredible cause, the atmosphere, the friendliness.

Race for Life is one of the most popular 5k series in the UK. The atmosphere is unbeatable as people walk, jog or run the city routes. Each entry helps fund much needed research into 200 types of cancer. Expect a lot of pink and a day out you won't forget. These events used to be just women only, but now everyone is welcome, including dogs! A great day out for the whole family.

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8. The Las Vegas Great Santa Run

Where? The Las Vegas Strip
Run it for: the camaraderie, the costumes, being part of something incredible. 

This 5k is surely one of the more extraordinary races to behold. Thousands of people take to the streets dressed in red suits as Santa Claus and run down the Strip. This event is for tourists and locals alike, and the atmosphere and organisation is second to none. Registration includes your Santa suit, a medal and swag bag. Great for all the family, this is a truly unforgettable 5k.

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The list of best 5k runs in the world:

1. The Color Run
2. Cupid Undie Run
3. NYRR Washington Heights Salsa, Blues, and Shamrocks 5k
4. Walt Disney World 5k
5. Turkey Trots
6. The Boston Marathon 5k
7. Cancer Research Race For Life
8. The Las Vegas Great Santa Run

With multisport events becoming more and more popular in recent years, there are now a huge number of sprint triathlons to choose from in order to have your first try of a tri. The distance of a 750m/0.47 mile swim, 20km/12.34 mile bike, and 5km/3.1 mile run should take anywhere between one and two hours. Here are our 5 favourite swim-bike-run events over the sprint distance.

Find a sprint triathlon

1. BLENHEIM PALACE TRIATHLON

One of the highlights of the UK triathlon season, the Blenheim Palace Triathlon is the world’s ONLY triathlon located slap bang in the middle of a World Heritage Site. With two separate Sprint triathlons taking place over the race weekend, entrants can expect a 750m swim in the fresh water lake, followed by a slightly more testing undulating bike course and a 5.4k run around the stunning Queen’s Pool to finish. The event as a whole welcomes 7000 participants every year – as well as being great for first timers looking to dive into their first triathlon, it’s a fun day out for the whole family too.

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2. LAGUNA PHUKET

It’s a testament to the quality of this event that the 25 for 25 Sprint Triathlon event at the Laguna Phuket Triathlon sold out in its very first edition in 2018. Held amongst one of Asia’s most luxurious resorts, Athletes can expect a 0.5K swim in the Lagoon, followed by an 18.5K bike and a speedy 6K dash to the finish line. And for all those looking for a big feed beforehand, each entry includes a ticket to the pasta party!

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3. GRAND RAPIDS TRI

With a fast and flat course perfectly suited to beginners and seasoned vets alike, the Grand Rapids Triathlon in Ada, Michigan kicks off with a beautiful swim in the Thornapple River (don’t worry, it’s more like a lake!). Athletes move onto a flat, country road cycle before topping things off with a scenic and, crucially, shaded run. Entrants can also take advantage of numerous free clinics before race day, as well as a pre-race swim and ride to get familiar with the course. As a previous host of 6 USAT Championships, the Grand Rapids Tri is a truly world class event.

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4. LONDON TRIATHLON

Offering a unique urban route through the capital, there’s a good reason the London Triathlon attracts 11,000 athletes year on year, making it the biggest competition of its kind globally. There are 3 distances on offer (Super Sprint, Sprint & Olympic) on both Saturday and Sunday, as well as the option to enter the race as part of a relay team. Sprint competitors take the plunge for a 750m looped swim in Royal Victoria Dock, followed by 20k bike towards Central London and 5k run by the ExCeL Arena. For the more daring, why not make a weekend of it and enter both days!

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5. NAUTICA MALIBU TRIATHLON

Taking place on the spectacular sands of Zuma Beach, Malibu, the Nautica Malibu Tri is one of the most sought after events on the west coast, attracting 3,000 competitors for race distances from Classic to Long Course. Remarkably, last year’s event raised over $1.4 Million for Children’s Hospital Los Angeles pediatric cancer research. The classic distance boasts a half mile swim in the ocean, followed by out and back bike (17 mile) and run (4 mile) courses. Athletes can expect to make their way through some of Malibu’s prettiest roads, and take in some truly iconic views of the surrounding mountains and Pacific Ocean.

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THE LIST OF BEST SPRINT TRIATHLONS IN THE WORLD:

1. Blenheim Palace Triathlon
2. Laguna Phuket
3. Grand Rapids Tri
4. London Triathlon
5. Nautica Malibu Triathlon

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Training for a Half Ironman (aka Ironman 70.3 or Middle Distance Triathlon) should be fun. And it definitely shouldn’t take over your life. Follow these five steps to ensure you enjoy your half iron experience as much as possible.

Find a Half Ironman event

1. SET YOUR GOAL

First thing first, work out what you want to get out from this experience.

Do you want to smash pbs and qualify for world champs? Or is this more of a game of survival; you want to get around the course with a smile on your face and be able to enjoy some post race beers at the end?

Once you’ve made this decision, it’s time to put together a training plan.

2. MAKE A PLAN

Whether you’re uber scientific about this; or you just mentally sketch out the days and time slots that you’re able to train – the key here is that you set out something that works to your schedule and you are able to find a routine.

As a minimum you should be doing three 1 hour sessions during the week and then use the weekends for the longer sessions. You need to understand that if you are racing for five to seven hours, you should also have trained to go that long; so don’t hold back on the weekend training.

Even with a base level of fitness, you should give yourself at least 6 weeks to train and your training should gradually build up in intensity so as to avoid injury.

3. FIND A TRAINING BUDDY

Friends are the ones who motivate you to leap out of bed in the morning. Especially during the winter months. And a long weekend training session is best shared; particularly when it comes to the cafe stop for coffee and cakes.

If you haven’t signed up to this race with a mate, consider joining a triathlon club – there are plenty around. You’ll have lots of questions along the way, so it’ll be a real help to have people around you who know what they’re talking about.

4. MIX IT UP

Make sure you mix up your training – focusing on both your strengths and weaknesses – but also make it fun by adding variation to your sessions, both in terms of intensity but also locality.

Be it running around a track, through fields, or simply as a commute to work; cycling on a watt bike in the gym, around the park or along county roads; swimming in your local swimming pool, in the sea, or in the lake.

The 70.3 includes some long distances, but in some sessions it will help to work on speed and power rather than just stamina. Sprint cycles and Fartlek runs are particularly useful for working on both your aerobic and anaerobic systems. They also mean you can have a good, quick workout and open up some valuable free time.

Variety is the spice of life and ironman training is one hell of a lot more fun if you keep things interesting for yourself.

5. DON’T FORGET ABOUT NUTRITION

In an Olympic distance race you can get away without paying much attention to nutrition, but try that in a Half Ironman and you could be in trouble.

You should use your training to work out how many calories per hour you should be taking on board; and also to determine what works best with your stomach. Energy gels react badly with some people; and you don’t want to leave it to race day to find out you’re one of them!

On race day, you will need to be consuming slow energy-release carbohydrates such as flapjacks for the long time period, as well as salty foods such as pretzels for the amount you’ll sweat out, so it’s vital to have practiced this beforehand. Keep hydrated with electrolyte drinks or hydration tablets which have carbohydrates and sodium in.

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