It's the home stretch — the final week of our half marathon training program, brought to you by Virgin Active.

Many of you will already be heading to Knysna so make the most of being there by doing your training along the lagoon, up towards the Knysna Heads, or perhaps run along the beach in nearby Plett — whatever you do, make sure you balance your training and rest days. Oh, and easy on the booze...

Monday 7 July

Today is a 10 kilometre run. Take it easy and don't overdo it — you don't want to injure yourself now...

Tuesday 8 July

Today is a one-hour run. Don't set any goals, just make sure you are on your feet for an hour.

Try out the kit you are planning to wear on the big day so that you can anticipate how you will feel — you don't want to be wearing pants that are going to keep falling down for instance, and perhaps there are areas that you need to make chafe-proof (Vaseline's always a winner) on the morning of the race...

Wednesday 9 July

Nope it's not over yet, but today is only five kilometres. Wake up early and jog to the local bakery, purchase some carbs for breakfast and make your way back home for brekkie.

Thursday 10 July

Today is a big day as you don't want to overindulge as you will feel worse in two days time. It will also dehydrate you and sap your energy. What you must do though is eat well — but healthily.

Also purchase a glucose sachet or some form of energy you can take along with you on the day to have when you start to run out of energy. Just remember to take it before you start to feel tired as by the time it kicks in, it may be too late.

Oh, and no exercise besides maybe a short walk.

Friday 11 July

Nervous yet? Don't be you'll be fine. Rest today. Set your alarm and get plenty of sleep!

Saturday 12 July

The big day. Don't forget your watch, sunscreen (no matter how cold it is), and a recovery drink for straight after the race. Pack some warm clothes in a backpack too for before and afterwards. You can hand your bag in at the start of the race — so don't go half naked please!

Good luck and enjoy!