So we know we need to do long runs, fartlek, intervals etc. However what other training (extra steps do you take)
also do you do water running?
Plyometrics
strength and conditioning

my other question is on recovery... Does anyone do
hot and cold baths post training and racing for recovery?

Ice baths are a great way to help speed recovery. 10 minutes in ice bath, warm shower 5 min, 10 minutes ice bath, warm shower 5 min, 10 min ice bath.

However it can be pretty uncomfortable for the runner so it is something i reserve for high level competition like when you have a couple of races or finals over a few days.

Elite runners/footy players would use this therapy on a weekly basis in competition season, but for the average joe bloggs i wouldn't bother, just take rest when you need it to recover.

contrast showers, 30 seconds cold and then 15 seconds hot, repeat this 4-6 times.

the beach is always good for recovery as well, particularly on a cold day.

regular massage (done by myself)

hurdle drills