Run 1: Build up the distances slowly. Learn to warm up properly and stretch afterwards. Run for 10-15 minutes at an easy pace. If you can manage this without too much of a problem, increase to 30-40 minutes, raising the intensity for the last 5 minutes.
Run 2: Warm-up 10 minute walk/jog, then run 3 minutes easy, 2 minutes moderate pace and then 1 minute hard. Repeat 5-6 times.
Run 3: Tempo run - try to run for as long as you can at the pace you want to maintain in the race. Aim to run up to 8K.
Run 4: Long run - build up each week by 10 per cent of the previous week: if you run for 40 minutes in week 1, week 2 would be 44 minutes and week 3 would be 48.5 minutes.
Run 5: Long run - incorporate speed intervals, eg 10x 1-minute at race pace, 1 minute easy, during your 40-50-minute run.
Run 6: 10-minute warm-up, then a 15-20- minute run of 1 minute hard, 1 minute easy.
Run taper: 25-minute run, with 2 x (4x30-second sprints), with 2-minute jogs between each and 5-minute jog between the two sets.
Race Prep: Drink plenty of water or a sports drink the day before the race. Prepare your kit for the next day.
Eat a good breakfast; if you are racing in the afternoon take some snacks to keep you going before your race (don't try anything new). Go to the venue in plenty of time. See where you have to run in and out of the transition area. Check your bike. Go for an easy 10-15 minute jog. Now you're ready.
