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.

Week 3
Monday: Run/walk 1 or 2 miles and walk the rest of the distance or until 40 minutes are up.
Tuesday: Rest day or cross train (suggested workout: swimming) for 40 minutes
Wednesday: Strength training
Thursday: Rest day
Friday: Repeat Monday's workout
Saturday: Strength training
Sunday: Rest day

For Week 4's workout, start to push yourself more. Try to run a full one and a half miles without walking. For those already running two miles or looking for more of a challenge, try interval training, which involves changing your speed throughout your run. By alternating running fast for a minute and then walking for a few minutes to recover, you will improve both your fitness level and your stamina. You can also try increasing your sprints from one minute to one and a half, and then two if you feel up for it. Continue to walk in between sprints and allow yourself to recover, but try not to increase your recovery time beyond two minutes.

Keep up your strength training this week, but for no more than 45 minutes to an hour each session and avoid using heavy weights. As always, the focus should be on slow movements and correctly isolating your muscles. Also, remember to always engage your abdominal muscles throughout every type of exercise. Even when you're running or cross-training, make sure you tighten your abs by pulling your belly button in towards your spine, which will not only work your tummy but help you keep a good posture.

Finally, don't forget to dress properly - you lose 60-80% of heat from your head when you exercise outside, so if you're cold, wear a hat. However, be aware of overheating and take it off if you get too hot.

The more you run, the more you need to eat well and hydrate yourself to feed your body's increased requirements. Drink more water as you increase your mileage, both before and after exercising.

Week 4
Monday: Run 2 miles or 2½ miles and walk the rest of the distance or until 40 minutes are up.
Tuesday: Rest day or cross training for 40 minutes (suggested workout: biking or rowing)
Wednesday: Strength training
Thursday: Rest day
Friday: Repeat Monday's workout
Saturday: Strength training
Sunday: Rest day

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.