Diet & Fitness 

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Training plan: Weeks 3 & 4

So you've made it through Weeks 1 and 2 of our Race for Life training programme. Now get ready to boost your fitness to the next level

Congratulations. You've made it to Week 3 of your training programme. You will find that the more you exercise, the easier it is to keep up the routine as your fitness improves and your energy increases.

Your goal over these next two weeks is to continue building your stamina, and aim to reach the two mile mark. If you've been following the plan, you will be able to run this distance and possibly further. As you build on your ability, you will discover that three miles is very achievable.

In addition to continuing your running, strength training can improve your endurance and help prevent injury by balancing and supporting your joints and bones. Try to do two days of strength training a week, focusing on both your lower and upper body, which you also use to run. To get started on a strength training programme, check out the Shape Up Challenge gym workout or home workout.

Make sure any strength training is progressive - start with light weights and increase them as you feel comfortable. Also, make sure you include some abdominal exercises before finishing with stretching. This will help strengthen your core muscles which are also important in preventing injury. Core muscles function like the roots of a tree - by strengthening them, your body is better able to absorb the shocks received by your skeletal structure during exercise.

However, it is important to listen to your body. Be instinctive - if you feel sore or fatigued, take a day off and you'll come back stronger. Also, don't train if you've developed any type of respiratory bug - let your body fight it off before you resume your training. A few days out won't ruin your programme and you should be able to get right back into it after you've recovered.

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