Training plan: Weeks 5 & 6

The day before the run, don't workout and aim to get a good night's sleep.

Week 6
Monday: Run 3 miles
Tuesday: Deep stretching
Wednesday: Cross train for 40 minutes
Thursday: Rest day
Friday: Repeat Monday's workout
Saturday: Strength training
Sunday: Rest day

Day of the race
Unless it's really cold, avoid wearing a hat because it keeps a lot of body heat in and you don't want to overheat. Also, don't run in anything new - make sure that everything you are wearing, you've worn before, otherwise the new items could cause blistering.

The same goes for what you eat and drink - just stick to the routine you are used to and that works for you. Don't try energy drinks or multivitamins if you haven't had them before. Do allow yourself a little bit longer for digestion, though, and drink a little bit more water than usual in the 24 hours before the race to ensure you are fully hydrated.

Finally, don't forget to warm up properly and pre-stretch your muscles before the race and to cool down and stretch after the race. You may feel butterflies in your stomach, but use your nerves to help you run a better race.

Good luck and have fun!

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.

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