Welcome to our final edition of runABC's Coach to 5K advice for novice runners and those helping them towards the target of running a first non-stop 5K. Our final sessions are below. Coach Alan Newman has included a 5K rehearsal run, split into two manageable halves. There's also a mind and body refreshing speed session to complete before your 5K debut.

Alan's final advice is to stay focused on the day. If running solo, ensure you are on familiar terrain and in a safe area. Share your results with a few supporters. Better still, have a running buddy alongside, or someone timing you on an out-and-back route. If you are joining a parkrun, plan your travel to arrive at least 30 minutes early. There is often a queue for the loo and you'll need a warm-up jog and stretch beforehand.

During the run concentrate on your breathing, arm action, posture, cadence, and overall pace as we discussed in previous Coach to 5K articles. Have you dressed for the second mile? Most importantly, enjoy the experience. When it gets tough – and it will – just smile and think how great you will feel at the finish. Nothing can stop you now. You are a RUNNER!

There's still time for some last-minute revision before the exam by scanning the runABC Coach to 5K series. For Week One click here; Week Two click here; Week Three click here; Week Four click here; and Week Five click here.

Here are your final training sessions and pre-5K run briefing from Alan...

Session One – Double Time Trial (Negative Split)

Return to your favourite 5K route. Run non-stop for 2.5K at just below your target 5K pace. Rest for 5 minutes with some stretching. Run non-stop back for 2.5K at or slightly above your target 5K pace.

Session Two – All The Fives

A favourite pre-race workout. Brisk walk (5 mins). Steady run (5 mins). 5 x 100m fast stride, with slow jog 100m recovery. Turn and repeat the walk, run, and strides on the way back.

Session Three – Non-Stop 5K

The big day has arrived. You have done the work and are ready for the challenge. Ensure you have warmed up well and start at a pace you can maintain for the entire 5K. What colour notional medal will you achieve? Remember, Alan set you targets of 30-35 mins for gold; 35-40 mins for silver; 40-45 mins for bronze (plus 5 mins for females). So let's go!!!

runABC Coach to 5K logo designed by Louise Sylvester

Photo of marshal support courtesy of parkrun marketing