Any distance over 10K is classed as an endurance event and thorough preparation is essential for success.

Daily nutritional and fluid intake must be sufficient to allow for training volume over the week; emphasis should be placed on pre-training snacks, hydration during training and post training recovery.

In addition female distance runners need to focus on preventing low bone density which can lead to stress fractures, preventing iron deficiency.

Make sure you have your fluids easily reachable from poolside to maintain hydration and delay fatigue.

Training sessions can be long and demanding, therefore ensure sufficient carbohydrate intake is consumed over the day. Use Taut, energy gels, bananas, and other high energy snacks to maintain training intensity.

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