Conserve energy in final week.

CONGRATULATIONS on making it to the final week of training. You have just two jogging sessions to complete before taking it easy until the 5k itself.

Most of you will have been following the programme from weekend to weekend so, from next Wednesday, you should do nothing more strenuous than a 15-minute walk in the days leading up to Glasgow Race for Life.

There is no point at this stage trying to cram in an extra running session.

"Going for an extra run just days before the race will only tire your muscles," said Iona Robertson, a Glasgow-based personal trainer.

"You should trust that the effort you've already put in during the past five or six weeks will pay off on race day."

With extra time on your hands, you can concentrate on Race for Life preparation.

During the two days before the 5k stay well-hydrated by drinking at least 1.5 litres of water per day.

While there is no need to eat piles of carb-laden pasta and potatoes for a 5k, it is important to maintain a well-balanced and healthy diet.

Aim for three meals a day plus a small, low-fat snack mid-morning and mid-afternoon.

It's also a good idea to give alcohol a miss for a few days.

The night before the Race for Life lay out the jogging clothes you plan to wear, as well as your race number and four safety pins. Make sure you choose trainers and clothes you have jogged in before.

"This is definitely not the time to wear a brand-new outfit, even if it is the very latest in fashion, because you'll end up with blisters or rubs," said Iona.

"Tried-and-tested is the only way to go if you want to be comfortable."

On the day of the 5k, eat breakfast two or three hours before the start of the race.

A bowl of porridge or wholegrain cereal, or a couple of slices of toast and honey are ideal.

Aim to reach the starting area at least an hour early so you can take part in the mass warm-up.

Then, when the race starts try not to set off too fast. The key to making it around the course in Bellahouston Park is to jog steadily.

If you've been following our 5k training programme you will probably find you can jog for at least 20 minutes before you need to stop to walk for a few minutes.

But don't wait until you're completely exhausted before taking a one or two-minute walking break.

Above all, your aim is to enjoy the day and to reach the finish line feeling elated.

Good luck.

WEEK 6

Day 1: Jog 15 minutes, walk 90 seconds. Repeat twice.

Day 3: Jog 8 minutes, walk one minute. Repeat 3 times.

Rest or take short walks until the race on Sunday.