Training plan: Weeks 1 & 2

While you should feel stronger after your first week of training, always remember to stretch beforehand and to start your run slowly and ease into it. And of course don't forget to stretch properly after your workout.

Week 2
Monday: Run/walk 1 mile or 1½ miles and walk the rest of the distance or until 30 mins are up
Tuesday: Rest day
Wednesday: Cross-train, e.g. stationary bike or swimming, for 30 mins
Thursday: Rest day
Friday: Repeat Monday's workout
Saturday: Cross-train for 30 mins, but make sure it is different from Wednesday's workout.
Sunday: Rest day

If you've managed to get through these past two weeks, you should already notice a difference in your strength and endurance. Keep up your training with Weeks 3 and 4 of your race plan.

And remember
Always put your safety first when you are running outside. Here are some simple dos and don'ts:

• In winter run in well-lit, populated areas after dark.
• Avoid remote parks and pathways after dark.
• Wear reflective clothing so you can be seen by motorists.
• Don't use a personal stereo when running alone - it could prevent you from hearing an attacker or traffic dangers.
• Find a running partner: as well as making your run more fun, there's safety in numbers.
• Let someone know where you will be running and what time to expect you back - this will also give you an incentive to step on it.
• If you see a situation up ahead that makes you feel nervous - a group of children or men, or even someone on their own - cross the road or double-back on yourself. If your instincts kick in, listen to them.

This may sound like obvious advice, but it's better to be safe than sorry.