l This is the final part of a six-week training schedule for readers wishing to enter the Brambles 10k road race and 4k fun run on Sunday, September 25, backed by the Shuttle/Times and News. It has been compiled by running coach, Richard Warder.

THIS is the last time I will pass on hints and information to those of you intending to run the Brambles races.

I expect that you will be looking at this piece about a week before the big event.

Those of you who have started from scratch should congratulate yourselves on a job well done.

If you were one of the runners last year and who used the schedule to get back in shape ready for the big day again, I look forward to seeing you.

So what words of advice can I offer you for the last few days?

Try to relax and do not run now until the Sunday. Should you feel the need to do something, go for a walk and stretch out your legs, but not too far or hard.

Preparation for the day starts the day before. Make sure you keep you fluid levels up but beware of alcohol - this will dehydrate you.

Try getting a good night's rest on the Saturday, and keep up your water intake.

On the day of the race have a light meal about two to three hours before the race.

It's a good idea to arrive about an hour before the start. This will help you savour the atmosphere.

Remember to drink a little and often, especially if it's a warm day.

Make sure you know where the start is. You will be called to the start area about 10 minutes prior to the start time.

They say everyone has their 15 minutes of fame, but today is not the place for it.

So do not start trying to chase the leaders. Start out at a pace you know that you can cope with. There will be marshals along the course so always follow their instructions. They are there for your safety.

I look forward to seeing some of you on the day.

If you have enjoyed the training and the event then why not come a train with us at Kidderminster and Stourport AC?

We meet on Tues-days and Thursdays at 6.30pm. Why not find a club member and talk to them on race day. They are a very helpful and friendly group.

Good luck.