Get set for Nos Galan with running plan

People hoping to take part in this year’s Nos Galan Races are being helped on their way with a special running plan.

The 'Couch to 5K' plan – which can be found at www.nosgalan.co.uk - gives tips on how people can get ready for the races, to be held in Mountain Ash on New Year’s Eve 2009.

Suggestions for week one include a brisk walk followed by jogging and walking for 20 minutes, as the first of three weekly training sessions. By week nine, runners should be ready for a brisk five-minute walk, followed by a 30-minute jog.

Cllr Ann Crimmings, Secretary of Aberdare Amateur Athletics Club said: “The guide is particularly useful for people who fancy running the race for the first time. We do advise participants to consult their doctor beforehand if they have never done this type of activity before.

“The 2008 races were a huge success, with runners of all abilities taking part, so if you’d like to take part in Nos Galan 2009, please try to register in advance.”

Runners can go to the 'application form' link on www.nosgalan.co.uk to download a form or register online, or call Rhondda Cynon Taf Events team on 01443 425700 for an application form.

The Nos Galan Races honour legendary runner Guto Nyth Bran and follow a 5km route around Mountain Ash town centre, with competitions for elite runners and also adults, boys and girls categories. Around 10,000 people turned out for Nos Galan’s spectacular 50th anniversary on December 31 2008, when Olympic legend Linford Christie was special guest.