l Readers wishing to enter the Brambles 10k road race and 4k fun run on Sunday, September 25 can follow this six-week training schedule compiled by running coach, Richard Warder.

WELCOME to the third week of your training for the Brambles races.

By now you should be feeling a bit more confident about the event.

This week we will be extending the time spent out on Sunday again and increasing one of the weekday runs.

If you have walked in any of the previous sessions in the first two weeks, you should try to jog/run some of the time you are out in Week 3.

This week do try to run for two minutes, then walk for two minutes if you can't jog all the time and keep this up through the session.

Also now is the time to decide whether you are going to do the 4km fun run or the 10km race.

Only you can make this decision. How you feel at the end of this week will give you a good guide.

Remember 4km is just under three miles and 10km is just over six miles. Once you have done your Sunday run then, if possible, get it measured in a car or on a bike and you will know how far you went in the 25 minutes.

Also remember to maintain your fluid intake every day. I would try to increase your fluid intake by at least half a litre of water per day.

The warm-ups are as important as ever even if the weather is warm.

I hope that you are managing to keep up your other activities in the gym, swimming and circuits.

If you want more information or advice then please come to Kidderminster and Stourport Athletic Club. We meet on Tuesdays and Thursdays at 6.30 pm. Phone Richard Warder on 01299 822297 for details.

Week Three

Saturday - Rest

Sunday - Run or jog for 25 minutes.

Monday - Rest

Tuesday - Run or jog for 15 minutes.

Wednesday - Rest

Thursday - Run or jog for 20 minutes

Friday - Rest

RICHARD WARDER

Kidderminster & Stourport AC coach