Training plan: Weeks 3 & 4

You're halfway through so don't stop now. Take a look at the training plans for Weeks 5 and 6 and you'll be fully fit by race day.

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 which 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.