One month to go and Commonwealth Games hope Zaf Shah believes he has nothing to fear from the British contingent.

The Lidget Green-born 10,000m runner, representing Pakistan at July's event, is starting the countdown to competition with a new training regime.

And Shah, a former Great Britain taekwondo star, is still brimming with confidence about his chances at Manchester's showpiece competition.

"I watched the trials the other day and I don't think I have anything to fear from the British boys," said Shah, whose event takes place on July 26 and will provide the first athletics medals of the games.

"They seem to be running out of gas too easily and I am not worried about them. It is the Kenyans who will be the ones to watch.

"I don't fear them either, but I have nothing but respect for them - and I will give them my best shot."

The 28-year-old's six day a week training regime is now concentrated more on speed work than before as he counts down to the big day.

"Apparently they have sold out for the day of my event, which means there could be as many as 38,000 people in the stadium," he said.

"It is both daunting and exciting. Every day that passes, the event seems more real and I can't wait to get out there and do my stuff.

"My main concern is injury. I am clear of any problems at the moment, but every athlete fears picking up a problem in the run-up to a major event.

"I worry that if I stretch myself in training I might do myself some harm. But I have to stretch myself if I am to improve."

Shah set a new personal best of 29mins 54secs in training this week, but is aiming to get as close to 27 minutes as he can for the big day.

"My times are steadily improving and I feel I can get them even faster nearer the big day," he added.

"When I completed the last timed run, the coaches felt I had a lot more in the tank. The nearer we get to the event, the more my times will come down."

Whatever time he achieves on the day, he is expected to shatter the national record for Pakistan, a nation not known for its long-distance running.

Shah is still waiting to hear from the Pakistan authorities whether he will get the go ahead to carry the nation's flag at the opening ceremony.