Go Full Team Ahead With Training Group ; GET IN SHAPE

ANOTHER week, another giant leap towards the finishing line with the help of Scotland’s track queen Liz McColgan.

Our exclusive partnership with the former World 10,000m champ can put you on the road to fitness with our 16 week step-by-step training programme.

This week Liz steps up the pace again but first offers advice on the support network of training groups who can offer an extra boost along the way.

Liz says: ‘You’ve heard of the loneliness of the long distance runner and anyone who puts in the hours training can relate to that.

‘You’re working towards personal glory and it can be a self- centred existence. But you don’t have to feel you’re all alone in your bid for fitness. ‘A training group can range from a selection of elite athletes under the guidance of a top coach to just afew keen joggers getting together on an evening after work.

‘It’s dead easy to get involved with one of the hundreds of local groups across Scotland and their support can prove the crucial incentive that keeps you going when things get really tough.

‘Many people feel safer running in a group and for others the social benefit is a big plus.

‘So why not give Jogscotland a call on 0131 539 7320 or visit the website www.jogscotland.org.uk. You can also go to www.scottishathletics.org.uk.’

WEEK FIVE FIRST SESSION: A variation in the style of your programme. want you to take a big step up in endurance levels so I’m starting hard with an EIGHT minute jog and a two minute walk to recover.

Then cut to a four minute run, two minute walk and another four minute run.

SECOND SESSION: Same as the first, eight minute jog and two minute walk. There is one change, however, after the four minute run only give yourself 60 seconds walking before the last four minute jog of the day.

THIRD SESSION: Again start with the eight minute run, two minute walk then increase the second run to SIX minutes. Another two minute walk should have your breath back before winding down the week with a final flurry of four minute running then a walk tocool down. An important week has been completed – now we’ll be pushing that stamina as hard as we possibly can. know you can do it. NEXT WEEK: Beating boredom.