Whatever happened to those New Year resolutions? You know the ones - stop smoking, take a little exercise, get fit... Rather like Bridget Jones, they normally only last for a few days. Well, now you have a chance to redeem yourselves by taking part in the Wells Fun Run on 29 May 2005. You may be too late to enter the London Marathon but (let's be honest) it's a bit far for sane people, isn't it? The Wells Fun Run is a much more achievable goal at 5km or 10km (that's just over 3 or 6 miles) and, what's more, over the next 11 weeks we're going to present a step-by-step (well, not quite - more like - week by week) guide on How To Prepare For the Wells Fun Run. All you need to do is follow the recipe and you will be one of the proud finishers crossing the line! The plan will take about half an hour on each of only 4 days each week. If you needed any further encouragement then just consider that over the next few months you'll feel healthier, be more alert, and you'll be doing your heart a power of good, reducing the likelihood of coronary heart disease, one of the major killers in this country today. You can find an application form at http://www.wellscityharriers.org.uk/wells and more reasons to take part (including how drinking beer can help!).

You don't need much equipment to jog - just a decent pair of running shoes or trainers (not too old or the cushioning won't help to protect your joints) and some loose-fitting clothing (you really don't need to wear shorts!). Layered clothing will keep you warmer than one thick garment, and you can peel off easier if you get too hot.

Consider each session to be in three parts - warm up, exercise, warm down. Don't just skip the warm-up because it doesn't seem like it's doing any good - it is designed to raise your body temperature and pulse and help your muscles to work more efficiently. Likewise the warm-down isn't 'for sissies' - it is designed to prevent injury by slowly returning your body to its natural resting state. If you're pushed for time then cut down on the middle bit but don't skip the exercises at the beginning and end.

If you are at all unsure about whether you are fit enough for running, or if you a history of weight problems, asthma, diabetes, high blood pressure or heart disease, then you should ask your doctor for advice. And don't beat yourself up if you have to miss out a session or two because you are ill - doing so will help your to recover quicker.

Interested? Great! Let's get going with the first session. It starts with a warm-up (remember?...!).

1. Go for a walk for 5 minutes (so that your body and muscles are not cold)

Now try the following exercises (they're quicker after you've worked out what they mean!):
a. Stand with your left foot in front of the right, keep your back straight and bend your left knee, keeping your right heel on the floor. Hold for 10 seconds and do it the other way around.
b. Hold onto something solid with your right hand and, keeping your knees together, lift your left foot and hold it behind your back with your left hand. Hold for 10 seconds. Now do it the other way around.
c. Stand up straight and rotate one (straight) arm right round - up to brush your ear and then down behind you - ten times. Now do the other arm.
d. Stand with your knees together, one leg straight and the other slightly bent. Keep your back and straight, put your hands on the bent leg and try to point your bum to the ceiling. Hold for 10 seconds and then do it the other way around.

Right - that's the hard bit done! Next:
2. Jog for 2 minutes and walk for 4 minutes (do this 5 times).
3. Warm down, using the some of the same exercises as for warming-up.

The plan for the week is as follows (always do a warm-up beforehand and a few stretching exercises afterwards):

Day 1: Jogs 2 minutes, walk 4 minutes (5 times)
Day 2: Rest
Day 3: Repeat day 1
Day 4: Rest
Day 5: Walk for 40 minutes
Day 6: Repeat day 1
Day 7: Rest

We'll give you the schedule for Week 2 in next week's Journal!