People who do lots of running slowly become very good at running slowly, because the body adapts to what's asked of it. This week your preparation for the 5K Wells Fun Run on 29 May 2005 includes running a little faster, with a recovery period sufficient to allow your heart rate to return to near normal. Working like this will help to strengthen your legs and accustom your body to working more like it will do in a race situation (anaerobically), and should always follow a build-up of aerobic fitness and fartlek training. That's what you've been doing by following this course - you will have been taking exercise over a period of weeks which makes you out of breath. Don't, however, try to start the course here, as you'll probably injure yourself - you can find advice on how to get started at www.wellscityharriers.org.uk. The faster the running the more thorough the warm-up needs to be, which, as usual, should start with a short walk or jog and warm-up exercises.

Day 1: Jog for 10 minutes, then 2 sets of 25m repetitive exercises, then walk/jog 5 mins
The 25m repetitive exercises are: 1 x 25 metre with 50 metre recovery at jog/shuffle followed by 1/2 minutes rest
Day 2: Rest
Day 3: Jog 8 minutes, walk 2 minutes (3 times)
Day 4: Rest
Day 5: Jog 7 minutes, walk 2 minutes (3 times)
Day 6: Repeat day 3
Day 7: Rest