This run is for you if you are thinking of or are going to run a 5k race for the first time.

This plan is for you if you have already completed one or more 5k events, you are looking to improve on your current 5k time or you are entering your first 5k but have a reasonable base level of aerobic fitness.

This 12-page guide has essential information to keep female runners fit, healthy, safe and active. It examines the differences between men's and women's running, from the health benefits through to different types of injuries and nutritional needs.

This plan is for you if you are thinking of or are going to run a 5K race.