There is a lot you can do yourself to get ready for club training. To begin with it’s not about running fast; it’s about for how long you can run at a comfortable pace; a bit more than a jog but easy “conversation pace” running (i.e. you should not be breathing so hard that you can’t chat as you run). • Try some easy pace running, building up gradually 1-2minutes extra each time you go out until you can run comfortably for at least 15mins non-stop. You might start by alternating between a few minutes of easy running and a minute walking until you can run non-stop for 15minutes. E.g. run for 5mins, walk for 1min, run for 3mins, walk for 1 min, run for 2mins, walk for 1 min, and then a few more 1min repeats. Next time try 6/3/2/1, then 7/3/2/1 etc. • Once you can do 15mins non-stop easy paced running you can then alternate between going for a 15min+ easy run, and dropping back down to a 10min run, but with the last 2-3mins run at a slightly faster sustained pace. So, you do 7-8mins at your easy conversation pace, then 2-3mins at a faster, harder pace (breathing hard so it is difficult to chat). • Then each time you do this type of “progressive” 10minute run, aim to start the second harder phase 30secs earlier until you are doing 5mins easy followed by 5mins harder. • Keep doing the longer easy run at least once/week and try to keep building it up to 20mins+. • The next step is to extend your progressive run to 15mins and split it into three phases - phase 1 easy (holding back), - phase 2 steady (getting a fair puff going but not all-out and you should still feel that you could run a little bit faster), and - phase 3 hard (but sustained). Start with 7mins easy/5mins steady/3mins hard, then gradually reduce the easy phase and increase the hard phase by 30secs until you are doing three equal phases of 5mins (5/5/5). • For a further variation you could go back to a 3-2-1, type of run, but at a slightly faster pace. Always start with 5mins easy but then run hard for 3mins, 1min walk, run hard for 2mins, 1min walk, run hard for 1min, then do a few more 1min repeats. So eventually, if you run three times/week, you might do: - a long easy run, - a shorter progressive run, and - a faster 3/2/1 type run with 1min walks, jogs, or walk/jog in between the faster sections. Grass is a more forgiving surface than pavements, although running on pavements/paths every so often is fine, e.g. if the grass is long, wet, slippery or muddy. Make sure you have good fitting running trainers with support, not casual/fashion trainers or ordinary gym shoes. It is also advisable to wear something bright and preferably reflective particularly once it is dark. Don’t do too much too soon and remember there are lots of other physical activities which can help your running fitness.