First, set concrete and realistic goals. While your long-term goal should be completing the Shape Run, you can sprinkle little goals within your training as motivation. Celebrate running non-stop for 20 minutes or 5km; these should BE goals that can be fulfilled and are suited to your own physical needs.

If you find yourself making excuses not to go for a run, why not enlist the help of a friend? She can be your training buddy and push you to adhere to the training programme when you find yourself faltering. And when you need someone to shout words of encouragement, that's what friends are for. If you're having trouble finding pals to run with you, link up with other runners on the Shape Run Forum.

Sticking to a training programme can be a good way to motivate you too. Now that we have done the work for you, there is no excuse for you to skive off! Make training a habit - if the schedule calls for an easy run every Tuesday, make sure you do an easy run on Tuesday.

Lastly, if you find that you have no time to train, try creating time in clever ways. Squeeze in a run during lunch or while waiting to pick up your kids from school. Running requires nothing but a pair of sneakers and yourself - you can run everywhere and anywhere.