As we approach the last few weeks of this training diary, there are valuable lessons to be learnt about what running is all about: it's more than just putting one foot in front of the other, but involves mental strength and real determination. At this stage in the course, rather like when you are more than half way around the 5km course on 29 May, it would be very easy to lose heart and to slow down or stop. Fortunately there are ways that you can help yourself to 'keep with the programme'. The most important help that you can have is another person - this can be a friend to cycle around your training course with you or another runner, equally determined to make it around the 3 mile course. Goal setting is also important, whether it be to 'make it to the next lamppost before stopping to jog' or 'get to the end of the road before that car catches me'. You need strength of purpose, too. Whilst no runner would claim that "it's all in the mind" (otherwise why do we bother with all this training?), a positive mental attitude is nevertheless very important to a good race. For some people it is enough to be proud of what they have achieved (and rightly so), but others need support from friends and relations around the course to cheer them on their way. So if you can't persuade them to join you, make sure that they come to cheer you on!

Day 1: Jog for 9 minutes, walk 1 minute (3 times)
Day 2: Rest
Day 3: Jog 20 minutes (try not to walk)
Day 4: Rest
Day 5: 30-45 minutes cross-country walk/jog
Day 6: Repeat day 1
Day 7: Rest