Get set for your 10k goal
A 10k is a great goal for many runners, whether it is a first race or you are a seasoned runner.

For many, finishing a 10k race in under an hour is a tantalising target, while for the racing whippets a sub-40 minute 10k is the golden goal.

However, simply finishing a 10k and without worrying about a specific time can be a rewarding achievement.

With three races in the forthcoming Babcock 10k series on the horizon, now could be the ideal time to become more focused with your running aspirations.

The races include the Babcock Helensburgh 10k on Thursday May 7 and the Babcock Dumbarton 10k on Thursday May 14, both starting at 7.30pm. The Babcock Shettleston 10k takes place in Glasgow on Sunday May 31 at 10am.

There are still 10 weeks before the first race and below you will find a 10 week training programme for beginners, intermediate and advance levels created by GB Olympic marathon runner Sonia Samuels.

Sonia, who has spent a lifetime in the sport, said: “The 10k programmes will suit different people, including club runners aiming to run sub-40 minutes, recreational runners aiming for 50 minutes and newcomers targeting 60 minutes.”

See www.entrycentral.com/wwwdunbartonshire10kseriescouk.