For followers of this and the sub-4 programme, the problem is to maintain equilibrium. You are probably doing more training than ever before, and after a long run or a repetition, you feel tired. There should be enough variety and enough rest in the programme to counter this, but everyone reacts differently. What do you do when you really feel unable to handle the day’s training? Put the gear on and jog a mile. When you’ve done that, you may feel like doing more. If you don’t, call it a rest day. But if it develops into a whole week of feeling tired, you are obviously over doing it. You should either reduce training and lower your sights or give yourself more time to adjust and move your race date back a few weeks.

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Because the distances covered are fairly short, consistency is vital for this schedule. Most of the runs can be done in approximately 30mins, so you must find time to run three days a week during weekdays. The long runs in the second part of this programme are vital. If you have done nothing like this before, do them in loops from home of four to six miles each, so that you can call in for a drink or to leave surplus clothing. The drawback is that it is mentally tougher to go out for another lap when you are tired!

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