This book offers a complete guide to joining elite runners, featuring advanced running from 5k and 10k races, progressing to marathon and triathlon. Among the topics covered are speed work, strength training and hydration. Practical information on competition running is given, with training programs and guidance on the appropriate food and exercise. It includes strength exercise sequences, skills and drills, together with advice on how to improve endurance levels. All of the most popular events are covered, from sprint and middle-distance racing, to fast long-distance racing, marathons, off-road and ultra-running, triathlons and adventure racing. With step-by-step instruction and over 280 photographs, this expert manual is essential reading for anyone who wants to run successfully at a higher level.