Dakar for The Thrill Seekers: a Friday-to-Monday weekend

Run the long coastal road from the Monument to Soumbédioune as the heat drops; the pavement is flat, shaded in patches and busy with other runners.

The monument is climbed by stairs and a lift to the top platform for the sunset; 3 euros gets the whole view over Ouakam and the ocean.

Grilled capitaine or dorade over charcoal on the pier, sensible portions for people who plan to be up at dawn.

A two-hour lesson on the gentle Ngor beach break, with board and wetsuit included and boys who know every wave by name.

Paddle or take the pirogue over to the island and walk the loop of sand lanes before the midday heat settles in.

Grilled fish with rice and lime on the sand at Ngor; salty skin, cold drink and no dress code.

Climb the Mamelles hill to the lighthouse for the view over the western tip of Africa, a short steep walk from the road.

An early drive to Lac Retba, the pink lake: salt diggers work the shallows, and you can float in water that is nearly as salty as the Dead Sea.

A safari-style vehicle through a fenced reserve of giraffe, rhino and antelope, about two hours; the cost includes the guide.

A hearty French dinner back in town, steak or fish, to refuel; ask for the table on the terrace.

A last jog along the west corniche before the heat, finishing at the Soumbédioune fish market as the boats come in.

Coffee and eggs on the Plateau before the airport; the café opens early and nobody objects to running kit.