Remember:

• Always stretch your muscles to warm up before and after running, as this will decrease any chance of injury. If you do sustain a muscle injury, seek medical advice before you resume training.
• On rest days you can help increase your body strength with 50 push-ups and 50 sit-ups, occasionally take a swim.
• Ensure you are properly hydrated before, during and after you train or run, especially on warm days.
• Do not run in new running shoes. Always break them in for a couple of weeks before the event.
• The schedules shown should be used as a guide only, as training requirements can vary from one runner to another. Your local running club can be an excellent source of advice and information on training programs.
• Walk at a pace to talk. Jog at a pace to give short replies. Run at a pace where you can only give one word answers.