As we approach the last few weeks of the training schedule make sure you do not get
carried away and risk injury by over-doing the work load.  Remember these schedules
are for those who just wish to complete the course at their own speed.

There may be a few who, at this stage, would like to run faster because they feel
strong at the end of each session.  If you are one of those my one concession to
the speed area of training would be to run the last 5/10 minutes of your run at a
faster pace.  If you are able to handle this type of increase it will ensure your
cadence and fluency of movement will improve all round and so make your running
action that bit easier at a faster stride pattern.  This increase in speed should
come with a warning tag, and if muscles are very sore or stiff afterwards, return
to your normal pace.
There are many ways of increasing your race pace such as Fartlek, Interval Training
and Tempo Runs to name but a few, and if you feel you are ready for this area of
training, my advice is to join a local club where you can come under the guidance of
an experienced coach.

In the meantime,  for the majority, keep focused on the schedules as laid out and
remember your objective to get to the finish line on the 7th June to receive your
well earned medal!

Schedule 1  (Walkers)

Day 1 Walk 40 mins. at moderate pace.

Day 2 As for Day 1 or Alternative Day's Exercise, ie Aerobics; Cycling; Swimming,
           Team Games etc.

Day 3 Walk 40 mins. at slightly faster pace than Day 1.

Schedule 2  (Runners - Beginners)

Day 1 Walk 5 mins./Stretch 5 mins (warm-up)  Jog 35 ins.,  Walk/Stretch 5 mins.
           (cool-down).

Day 2 As for Day 1 or Alternative Day's Exercise.

Day 3 Walk 5 mins/Stretch 5 mins;  Jog 40 mins., (slightly faster pace than Day 1)
           Walk/Stretch 5 mins. (cool-down).

Schedule 3  (Runners - Reasonably Fit)

Day 1 Jog 5 mins/Stretch 5 mins (warm-up);  Run 40 mins. comfortable pace;
           Walk/Stretch 5 mins. (cool-down).

Day 2 Jog 5 mins/Stretch 5 mins. (warm-up);  Run 25 mins at faster pace than  
           Day 1;  Walk/Stretch 5 mins. (cool-down).

Day 3 As for Day 1