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DON’T begin a running programme until you’ve had a full medical check-up if you’re over 40, significantly overweight, have been seriously ill in the past year or have a family history of heart disease.DO tell someone where you’ll be running and when

that involves a job and a family.The main ingredients of the programme are repetition and interval running, but with an emphasis on continuous, fast-paced runs to build up your speed endurance. Thus, much of your steady running should be at around threshold pace

’d first hoped, than not to finish it at all.Incidentally, if your work or family commitments won’t allow you to do certain sessions on certain days, don’t be afraid to swap days around to some extent. Just remember not to do two hard days back to back

and blisters at best. Make sure you’ve done at least a few long run in the shoes and clothes you will race in. You have family obligations Don’t cut off your nearest and dearest, but do try to let them know you should stay off your feet as much as possible

People are still telling you you can’t do itThe Two Days BeforeYou can’t sleepYou buy new shoes or clothing You have family obligations You feel sluggish on an easy runYou aren’t thirsty enough to drinkYou don’t know what to eatRace DayYou have no appetite

Q I’m very busy with work and family, and don’t have much time to run. So I’m looking for one great weekly training session each week to get me in top running shape. Any ideas?A Even though I work at RUNNER’S WORLD, I’m in the same boat as you

symptoms (such as unusual shortness of breath and sweating, dizziness or fainting) you should consult your doctor. This is especially important if you have a family history of heart disease.—Dr Gregory Whyte, research manager, British Olympic Medical Centre

-choo. The Abergynolwyn route comprises 14 steep and muddy miles of roads, fields, stiles and tracks. Book family and friends tickets to ride the train you’re racing so they can cheer (or heckle) you.4. Brooks Hellrunner Series, various locations and datesTen or more

and Little (not so) Fat Welshman, whom I've known virtually but only met in real life for the first time at expo; the fantastic support group of team 3: JJ, Helegant, little steph, Nrg-b's family and Chris (Mr tinygirl).The worst moment? Around 11.15 when