Katie White, the winner of the ladies’ Helensburgh race in last year’s Babcock 10K Series, continues her training guide for runners – at all levels – who are preparing for the 2019 event in May.

For beginners, this week sees the amount of time spent running continuing to increase.

As you are starting to run more, it’s a good idea to think about what shoes you are wearing, as if they aren’t suitable you might start to experience problems and be at risk of getting an injury.

If you are unsure, visit a sports shop to get some advice.

For both the intermediate and advanced training plans, the run this Thursday is the first of the 10K specific interval runs. You should aim to run the intervals at your target 10K pace.

As the schedule progresses, the recovery between the 10K paced efforts reduces, with the aim of increasing the duration at which you can comfortably maintain the pace.

Beginners, week 3: Monday – rest; Tuesday – 1 min walk, 4 min run x8; Wednesday – rest; Thursday – 1 min walk, 5 min run x8; Friday – rest; Saturday – 10 min run, 2 min walk x4; Sunday – Rest.

Intermediate, week 3: Monday – rest; Tuesday – 6x4 min with 2 min recovery; Wednesday – rest; Thursday – 6 miles; Friday – rest; Saturday – parkrun; Sunday – 9 miles.

Advanced, week 3: Monday – rest; Tuesday – 8x3min with 90 sec recovery; Wednesday – 1 hour steady; Thursday – 6x1 mile with 3 min jog; Friday – rest; Saturday – 1 hour with 20 min tempo; Sunday – 10 miles.