The date of the Babcock Helensburgh 10k has changed after a meeting with the police and council last week.

The date will no be held on Wednesday, May 3 at 7.30pm instead of Thursday.

Organisers say any early entries will be refunded if anyone can't make the new date, and will be writing to members shortly.

With eight weeks to go till the Babcock Helensburgh 10k, we enter week two of Olympic marathon runner Derek Hawkin's free training programme.

The Kilbarchan AAC athletic, who battled through injury in Brazil last summer at the Rio Olympics will help you achieve your goal, be it a 40 minute, 50 minute or 60 minute finish for the 10k.

And the 27-year-old is well equipped to coach our readers, with a degree in Sport and Exercise Physiology from Glasgow University and a ninth place finish in Glasgow’s Commonwealth Games marathon in 2014.The Elderslie runner also won the Helensburgh 10k in 2015. If you would like a more personalised programme, Derek can help if you visit

For all the runs: Arrange the runs around your commitments and balance these with rest days. To get the best from the plan balance training with good nutrition, hydration and quality sleep.

The plan includes different types of training (some are listed below) and progresses in volume and intensity before tapering for Race Day. Make the plan personal to you. If you miss some of the plan as a result of injury, illness or other pressures, don’t try to make up for lost time by cramming the missed training in and doing more. If you’re feeling tired, adjust the plan, reduce the intensity of the run or go for an ‘easy’ run instead of trying to force yourself to fit in the workout. This can increase the risk of further fatigue, injury or illness.

On the day of the race, don’t try any food/drinks/gels that you haven’t tried before in training. Stick to what you’re used to.

Easy: In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling.

If you use Heart Rate training, the effort should be around 65-79% of your Maximum HR Heart Rate (HRmax).

Tempo: The effort for these runs can be described as a “controlled discomfort”.

Paces for these are approximately 10secs/mile SLOWER than 10k OR 88-92% of HRmax.

60 minutes

Day 1: 20 mins walk / rest

Day 2: 25 mins easy

Day 3: Rest

Day 4: 30 mins easy

Day 5: 15 mins walk, 10 mins easy run

Day 6: Rest

Day 7: 35 mins easy

50 minutes

Day 1: 20 mins walk / rest

Day 2: 10 mins easy + 4x5 mins tempo (1 min jog) + 10 mins easy

Day 3: 40 mins easy

Day 4: 50 mins hilly run

Day 5: rest

Day 6: 15 mins easy + 25 mins marathon pace + 10 mins easy

Day 7: 60 mins easy


Day 1: 35 mins recovery

Day 2: 10 mins easy + 12x1 min at 3k pace [45 secs jog] + 10 mins easy

Day 3: 60 mins easy

Day 4: 50 mins hilly run

Day 5: REST

Day 6: 15 mins easy + 25 mins marathon pace + 10 mins easy

Day 7: 75 mins easy