If you took part in a local race or fun run last week, you may have felt some extra heaviness
in your legs for a few days.  This is the result of lactic acid build up in the muscles.  It is nothing
to worry about and usually goes after two or three days, when you will feel fine again.As our
runs are getting longer each week the most important factor is to make sure you cover the time
advised for each day.  This will ensure you have the stamina required built in for the 7th June.
Make sure you have adequate footwear for the task in hand, and run as many times as possible
on the grass to ease the jarring effect on the joints.  Now is the time for full concentration on
 the task in hand and, when you have warmed up adequately, pick up the tempo a little bit on
each run, whilst being cautious at the same time not to reach exhaustion point.  This is the time
when you listen to your body and set the pace that your body dictates, as other everyday
 happenings, such as a hard work day, or colds/viruses, may slow you a little bit.  These will
soon pass and you will be eager to step back into your usual rhythm.

Schedule 1  (Walkers)
Day 1 Walk 35 mins., (moderate pace).
Day 2 As for Day 1, or Alternative Days Exercise, ie Aerobics; Swimming; Cycling;
 Team Games, etc.
Day 3 Walk 40 mins., (slightly faster than Day 1).

Schedule 2  (Runners Beginners)
Day 1 Walk 5 mins/stretch 5 mins. (warm-up)  Jog 35 mins.  walk/stretch 5/10 mins.
 (cool-down).
Day 2 As for Day 1, or Alternative Days Exercise (as above).
Day 3 Walk 5 mins/stretch 5 mins (warm-up)  Jog 35 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 35 mins. (comfortable pace)  walk/
 Stretch (cool-down).
Day 2 Jog 5 mins/stretch 5 mins (warm-up)  Run 20 mins. (faster pace than Day 1)
 Walk/stretch (cool-down).
Day 3 As for Day 1.
Day 4 Jog 5 mins/stretch 5 mins (warm-up)  Run 40 mins., (slightly faster pace than Day
 1)  walk/stretch (cool-down).