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

A flat riverside run past the castle and the dragon statue, six or seven kilometres to the footbridge and back before dark.

Hand-folded dumplings by the plate at a Kazimierz counter, the ruskie with fried onions are exactly the carbs you came for.

The zapiekanka window on the round market, a baguette pizza the size of a forearm and the best-value recovery meal in town.

Limestone gorges and the Hercules' Club rock north of town; take the red trail to Pieskowa Skała, about 12 kilometres on rolling forest paths.

A Renaissance castle with arcaded courtyard at the end of the trail, with a fine collection of European art inside; closed Mondays.

Big plates of Polish classics in Kazimierz after a hard day: pork knuckle, żurek in a bread bowl, a cold local beer.

A 48-hectare common ringed by a flat four-kilometre path; run it at dawn when only dog walkers and the mist are about.

Hard hats, headlamps and a pick: the working route crawls through tunnels and lets you hack at the salt wall. Book ahead; groups are small.

Climb the spiral path to the top of the 34-metre mound for the whole city on one skyline; the stairs near the fort count as intervals.

A hearty table on the main square for hungry people: pork cutlet, potato pancakes with goulash and dill, plenty of it.

Cycle the flat riverside track about twelve kilometres upstream to the Benedictine abbey on its cliff; you can rent bikes at the Wawel boulevards.

A proper New York-style bagel with smoked salmon and cream cheese in Kazimierz, an easy refuel before the flight home.