For 16 glorious days we have been glued to our television sets, watching Team South Africa and all the other athletes in action in the 2012 Olympic Games in London.

You marvel at the fittest, fastest, strongest and most accomplished athletes in the world, as they compete in events ranging from archery to weightlifting.  You swell with pride at the achievements of our own athletes,  are awestruck by the precision of the divers and gymnasts, and are thrilled by the sight of young people doing the very best they can, whether they win a medal or trail in last

Lisa RaleighThere is one month left before your SPAR ladies' challenge! Make the most of your time and make sure you are training optimally. Here is some useful information to help you through the final weeks of training. This guide is mainly for beginners and novice runners, and requires that you train three times each week. Try to keep a day in between your sessions.

4 weeks to go:

5km
1^st training session: 2 intervals of running for 10 minutes and walking for 1 minute.
2^nd training session: 2 intervals of running for 12 minutes and walking for 1 minute.
3^rd training session: 2 intervals of running for 13 minutes and walking for 1 minute.

10km
1^st training session: Run steadily for 35 minutes then practise 3-5 1-minute intervals running up gradual inclines, walking down to recover.
2^nd training session: Run steadily for 35 minutes, practicing additional 2 6-minute intervals of moderately hard running.
3^rd training session: Run steadily for 60 minutes.