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 20-30 minutes, raising the intensity over 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 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 5K.
Run 4: Long run - build up each week by about 10 per cent of the previous week: if you run for 30 minutes in week 1, week 2 would be 33 minutes and week 3 would be 36 minutes etc.
Run 5: Long run - incorporate some speed intervals, eg 5x1 minute at race pace and 1 minute easy during your 30-40-minute run
Run 6: 10-minute warm-up, then a 10-15- minute run of 1 minute hard, 1 minute easy.
Run taper: 15-minute run, including 4x30-second sprints with 2-minute jogs between each.
Race Prep: Drink plenty of water or 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. You're ready.
