Well done, you're nearly there. With just two weeks left until race day Josh Salzmann tells you how to finish in style

If you've been following this programme, you should be quite fit by now. Even if you haven't been working out five times a week, you should notice a difference in your energy levels and your strength.

This week, the focus continues to be on building your stamina and strength. You are getting close to running the full distance, and some of you may have even reached it already.

To keep your workout interesting and to challenge yourself in a new way, try mapping out another route with new terrain and outline a course that has hills. This will force you to work harder and use muscles you previously haven't worked. It might mean you are unable to run the full two and a half miles, but if you are pushing yourself, this is OK - it's the intensity of the workout that counts rather than the distance run.

While following a routine can help you keep to your programme, don't forget to avoid repeating the same exercise every day - you will see improvement a lot more quickly.

Week 5
Monday: Run 2½ miles or 3 miles and walk until 40 minutes are up
Tuesday: Strength training
Wednesday: Cross-training for 40 minutes
Thursday: Rest day
Friday: Repeat Monday's workout
Saturday: Strength training
Sunday: Rest day

As you get closer to the distance you are trying to achieve, focus on fine-tuning everything. In terms of your diet, this means drinking more water, eating fewer foods that will weigh you down, like carbohydrates, sugar and fat. This doesn't mean you can't eat any of these things, but just don't overdo them and be sure eat lots of fruit and veg.

As for fine-tuning your body, work on your flexibility by doing a deep stretching class. If you can't find a class, try to do a stretch workout at home. Be sure to hold your stretches for two minutes or more since this is the best way to effectively stretch out the muscles.

For Week 6, your goal is to run the full three miles without stopping. For those who need more of a challenge, you can focus on improving your pace. Start off slowly and gradually increase your speed each half mile. Be sure to carry a stopwatch so you can time yourself. If you run a 10-minute mile, try to bring the second mile down to nine and a half minutes per mile, and so on each week. To improve your time, go to a track instead of running on the road and run each lap at an increasingly faster speed.

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.