This year's Half Marathon is nearly here - on Sunday, June 10. To help you get into shape, we have teamed up with St Albans Striders to bring you a training programme every week.

THE last few days before a race is the most important of your training plan - and the bit that a lot of people get wrong.

It is the period before the race where you taper down your training and rest for the big day.

During this resting period you don't stop training altogether, but take it easy, as shown in last week's training plan.

If you continue to run races after the Review by experimentation you will find out what works best for you. The purpose of this period is to ensure that your body is recovered from all fatigue (eg your legs should not hurt at all).

In the last few days before a race you may feel nervous, lethargic and slow. This is common to many runners, so do not be put off by this.

Make sure that you stay healthy as this can be a time for colds, viruses etc to make an untimely appearance. Avoid "big" nights out and make sure you get plenty of rest.

On Saturday prepare your kit and the bag that you are taking to the race with you on Sunday.

There has been many an elite athlete who can't find an item of kit at the last moment or arrives at the race venue to discover an item that was in their bag has mysteriously disappeared. Don't forget race number, pins, Vaseline, water or orange etc.

On the morning of the race wake up in plenty of time. Eat a high-energy, non-greasy breakfast at least two hours before the start.

What exactly to eat is personal preference. Many people will have toast and cereal or a banana.

Allow plenty of time to get to the start and park. The Westminster Lodge area will get very congested on Sunday morning with a record turnout and you do not want to have to sprint to get to the start. You should aim to get to the race start area at least an hour beforehand in order to get warmed up.

Many people cannot understand why runners spend some time running up and down before the start of a race, surely you want to save your energy for the race itself? The reason is that you need to be loosened up. Do some gentle stretches and at least a five to ten-minute jog (as easy as you like) approximately half-an-hour before the race start.

Make sure you have made last-minute trips to the loo and that your race number is securely attached and that areas that need it have been Vaselined.

Approximately 15 minutes before the start do a couple of quicker 100 metre runs and then move to the start.

If the weather is cool or wet and you want to wear T-shirt or leggings beforehand try to have someone nearby at the start to hand them to. Whatever the weather conditions make sure you are well hydrated and if you want, take a drinks bottle to use on the way round (there are also water stations at regular intervals). Then get yourself into your "zone" and prepare yourself for the race. Now you are ready.

Normally one of the race organisers will be getting people into position and giving a countdown to the hooter going off.

Set off at a decent pace, allowing for the undulating surface at the start. Don't go mad and feel confident that those who set off at a sprint will soon be going backwards once they have blown-up.

As there are a large number of runners be considerate to others in the one or two narrow parts soon after the start.

Keep running steadily and use your watch as a guide rather than worrying if you cannot maintain the same pace. Try focusing more on catching people and overtaking them.

This will give you extra motivation. Make sure that you take on plenty of liquid and most of all enjoy yourself New Striders As part of the training programme and weekly articles, the Review has been encouraging people who are keen to start or resume running to come along to St Albans Striders.

Over the nine weeks of the training programme there have been many new faces at Westminster Lodge on Tuesday or Thursday night or at the weekend.

There have also been a number of phone calls asking for advice or more details about the club and we have also heard of a number of people following the schedule on their own.

The club now has a total of 280 members, approximately 20 of whom have joined since the training plan began and the Tuesday and Thursday sessions are now attended by 60 plus people some training on the track on a Tuesday or on the road on Tuesday and Thursday. There are normally three or four groups out on the road covering a variety of distances at varying speeds. At the weekend smaller groups go out at pre-arranged times.

If you want more information on the Striders view www.stalbansstriders.com. Alternatively just turn up at Westminster Lodge track building just before 7pm on Tuesday or Thursday.

To those of you running the 26th Review Half Marathon on Sunday, June 10, the Striders wish you the best of luck and hope that the Review training programme will have helped you.

  • Monday: Rest
  • Tuesday: Striders track session, 7pm, at Westminster Lodge
  • Wednesday: Gym session/bike ride/swim
  • Thursday: Easy 30-minute run plus run five minutes in the middle at race pace
  • Friday: Rest
  • Saturday: Ten-minute jog. Gentle stretching
  • Sunday: Race