IT’S the penultimate week of our exclusive Babcock 10K Series training programme – and with the date of the first race, in Helensburgh, now little more than a month away, you should be almost in full race trim, no matter your experience level.

For beginners, the ninth week of the training programme extends the longer run on Saturdays to one full hour – and if you’re able to complete that time without a walking break, or even with just a short walk, you should be able to complete the 10K distance with no problem.

For intermediate and advanced competitors, the run on Thursday of this coming week will give a very good indication of whether you will be able to achieve your target time in the race itself.

If you can sustain your target pace for the three intervals, then you should be confident of running well next week.

The run on Sunday is shorter this week to allow a bit more time to recover for the race.

Meanwhile, the organisers of the Babcock 10K Series say they’re well on course to set a new record entry for this year’s three races, with almost 1,350 runners signed up already.

Adam Craig, widely regarded as the hot favourite for the men’s event, has added the Scottish cross-country championship to his list of recent success, alongside the Great Scottish Run 10K and the biggest 10km race in the UK, the Abbey Dash in Leeds.

And if you haven’t entered yet, there’s still time to take advantage of the series’ March Hare offer, which has been extended into April and which gives series entrants £6 off their entry fee, making the third race absolutely free.

The offer reduces the entry cost for the full series to £33 and £39 from £39 and £45 respectively.

The race series begins in Helensburgh on Thursday, May 9, and continues in Dumbarton on Thursday, May 16, before concluding with the Shettleston 10K on Glasgow Green on Sunday, May 26.

More information at, while you can enter at

  • Week 9, beginners: Monday – rest; Tuesday – 3 mins easy run, 2 min faster run, x8; Wednesday – rest; Thursday – 40 min easy run; Friday – rest; Saturday – 30 min run, 1 min walk, 30 min run; Sunday – rest.
  • Week 9, intermediate: Monday – rest; Tuesday – pyramid 1, 2, 3, 4, 5, 4, 3, 2, 1 minutes of effort with half the time recovery; Wednesday – rest; Thursday – 3x2miles with 3 min jog; Friday – rest; Saturday – 4 miles easy; Sunday – 8 miles.
  • Week 9, advanced: Monday– rest; Tuesday – pyramid 1, 2, 3, 4, 5, 4, 3, 2, 1 minutes of effort with half the time recovery; Wednesday – 1 hour steady; Thursday – 3x2 miles with 3 min jog; Friday – rest; Saturday – 1 hour with 30 min tempo; Sunday – 8 miles.