THERE are just four weeks left of our exclusive Babcock 10K Series training programme with 2018 Helensburgh ladies’ winner Katie White.

For beginners, for the last few weeks of the plan there are no walking breaks in either the Tuesday or Thursday runs, but over the previous weeks you should have increased your stamina so that they are no longer needed.

On Thursday, aim to run at a comfortable pace that you can maintain for the duration of the run without needing to slow down or walk.

For intermediate and advanced runners, this week the longer runs on Sunday reach their peak distance, and you should aim to complete the run within about 1 hour 45 minutes.

The length of these runs should help increase your endurance without being too long to affect your recovery and ability to complete the key interval sessions.

  • Beginners, week 7: Monday – rest; Tuesday – 3mins easy run, 2min faster run, x6; Wednesday – rest; Thursday – 30min easy run; Friday – rest; Saturday – 20min run, 1min walk x3; Sunday – rest.
  • Intermediate, week 7: Monday – rest; Tuesday – 8x2min with 1 min recovery; Wednesday – rest; Thursday – 2x2 miles, 2x1 mile with 3min jog; Friday – rest; Saturday – 4 miles easy; Sunday – 10-12 miles (up to 1.5 hrs).
  • Advanced, week 7: Monday – rest; Tuesday – 10x2min with 1min recovery; Wednesday – 1 hour steady; Thursday – 2x2 miles, 2x1 mile with 3min jog; Friday – rest; Saturday – 1 hour with 25 min tempo; Sunday – 14 miles.