In reply to Tall Clare:
Depending on what area you are in I could suggest some routes that could help with training.
I wrote a route for a shortish run in Abergwyngregyn a while ago
Approximately 5 miles.
Turn off the A55 J13 at Abergwyngregyn, follow signs to the car parking area which is alongside the A55. Walk back towards the village and there is a public convenience if needed / changing area.
Run up through the village and take the second public footpath to the right (the one up the steep hill!. This is quite a steep ascent but not long so give it some beans!
When you reach a wide gravel track turn left uphill which gradually gets easier, and you are rewarded with a long grassy descent and a great view in all directions.
Follow the north wales footpath all the way around the valley heading towards the waterfalls, on a mix of grass gravel and rough stones. After the big waterfall you can continue down along the gravel track or turn up to the right and follow the path down through the wood along a nice cushioned pine track.
Follow any route as they all head back down to the village.
POI : A few! the sea view, the waterfalls, the forest.....
For general training, get doing some weighted squats and lunges, good form and posture is more important than number of reps or weight. If you arent sure how to do them have a look on youtube or similar, or if you are a member of a gym ask one of the staff to check you.
As mentioned the leg press is good, the heavier the better - im 74kg and I usually press 180kg, so dont go off bodyweight, just do what feels good.
As with most running, do some days distance, some days speed work, some days hill work, and ensure plenty of rest days to allow muscles to repair and recover.
Keep hydrated throughout training and long runs.
Most of all, get on the trails and enjoy both the exertion and the scenery
Post edited at 23:35