So you want to join Race for Life but you don't have the first notion of how to prepare for it? Josh Salzmann's six-week training plan will get you off to a flying start

If you've never completed a five-kilometre run, let alone competed in a race, the idea may seem quite daunting. However, if you train properly and build up gradually, anyone can complete this distance. And you may even surprise yourself and do it in a competitive time.

Before starting your training, you need a good pair of running shoes. Don't assume that spending a lot of money means you are getting a high-quality pair of shoes. For £50 you can buy a good pair of trainers. However, in making your decision you should look for something that fits. Once you buy your shoes, walk around in them for a day before you start to run in them. This way, you can anticipate how they will feel when you run and can protect your feet against any potential blisters with strategically placed plasters.

During the first few weeks of training, your focus is on developing your fitness level to a point where you can comfortably run a third of the distance, i.e. one mile or 1.6 km, without stopping. It is important that you train no more than five days a week, giving yourself at least two rest days to allow your body to recuperate. You will be happy to know that, despite popular belief, more exercise isn't necessarily better. You will always get more out of your training if you give your body a chance to recover.

Nutrition is important in your race preparation. Try to follow a balanced diet, including five portions of fruit and vegetables a day, eight glasses of water a day and small meals eaten frequently. You should also eat energy boosting foods to ensure you have enough accessible energy for your run.

Build up gently
Your goal is to build up to three miles gradually, so if you have never run before, you should aim to complete half a mile to start with. If you are in reasonable shape and think you can do more, then try to do a full mile or more, and build from there. Either way, your workout should last a full 30 minutes, followed by approximately 15 minutes of stretching. If you are running outside, you can plan your route beforehand by measuring the distance in a car or on a bicycle, making a note of each half mile mark along the way.

One of the most important parts of exercise is stretching before and after every workout to avoid injury. This is because when you exercise, your muscles tighten and shorten and become more prone to injury. Your pre-workout stretch should focus on loosening up your joints and should therefore remain light and easy. Your post-workout stretch should be deeper, holding each position for 30-60 seconds.

You are now ready to start your workout. Be sure to start slowly, with a brisk walk and ease into a light jog. If you feel uncomfortable or like you cannot keep going, try alternating walking and running until you complete the half mile, or one mile if this is your goal. Once you have completed this distance, continue walking briskly, keeping your heart rate up, until you have exercised for a full 30 minutes.

Week 1
Monday: Run/walk half a mile or 1 mile and walk the rest of the distance or until 30 minutes are up.
Tuesday: Rest day
Wednesday: Repeat Monday's workout
Thursday: Rest day
Friday: Repeat Monday's workout
Saturday: Try a different exercise, like cycling, swimming, Pilates or yoga. Again, you should aim to exercise for a full 30 minutes, plus stretching (unless you are taking a stretch class, in which case you don't need to do additional stretching).
Sunday: Rest day

For your Week 2 workout, you will do more of the same, but increase your distance. Your goal is to run half a mile further, making your total distance one mile (or one and a half miles if you started with one). Mixing up your routine with different types of exercise - known as cross-training - will also benefit you by increasing your overall fitness level. Try adding in cycling, swimming, Pilates/yoga or an exercise class.

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.