Just signed up for a 5k and have not run before.

[tiredandgrumpy]

I'm relatively fit and have been getting regular exercise for a while now, but have never tried running seriously. I've signed up for a 5k in 3 weeks time as a spur to get me taking this a bit more seriously.

What sort of time should I aim for and what sort of training should I be doing now in order to feel like I've given this a fair shot? I know it's last minute, but I need short term goals.

you will be fine!

down load this podcast onto an mp3 player (you can get them for £5 if you haven't got one)

Rob will take you effortlessly through untill your running no probs. Honest - I've done it

one word - buy a good bra and proper running shoes (the best you can afford)

any questions - please ask

oops just read it's in 3 weeks time!

If you can get onto week 3 maybe 4 - you can just follow that programme to get you round