The third week of our Babcock 10K Series training schedule with Olympic marathon runner Sonia Samuels looks like this...

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Club runners

Mon – easy 45min run.

Tues – warm up 15min, 5x1km at 4.05-4.10mins per mile pace (2-3min recovery), warm down 10min.

Wed – 45min ‘recovery run’, run as you feel.

Thu – 5-6 miles, with the last two at 7.20mins per mile pace, 2-3mins rest, 8x150m hill sprints (jog back recovery).

Fri – rest day.

Sat – warm-up 15min, 8k continuous run alternating between 1km at 4.15-4.20mins per mile and 1km at 4.50mpm, warm down 10min.

Sun – 75-80 min easy running off road.

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READ MORE: Week 2 of our Babcock 10K race series training programme

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Intermediate runners

Mon – rest day.

Tues – warm up 10min easy running, 5x3min at 5-5.10mins per km pace (90secs recovery), warm down 10min easy running.

Wed – 35 min easy recovery run.

Thu – 6k run, start easy then pick up the last 2km to 5.30-5.45mins per km pace. Finish with 6x100m hill sprints with walk/jog back recovery.

Fri – rest day.

Sat – warm up 15min, 20min at 5.15-5.25mins per km pace, warm down 10min.

Sun – 12-14km easy running.

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READ MORE: Week 1 of our Babcock 10K race series training schedule with Sonia Samuels

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Beginners

Mon – rest day.

Tues – warm up 10min easy running, 10x1min at 6mins per km pace with 1-2mins walk/jog recovery, warm down 10min easy running.

Wed – rest day.

Thu – warm up 10min easy running, 3x5min at 6.10-6.20mins per km (2-3min jog recovery), warm down 5-10min easy running.

Fri – rest day.

Sat – 5-7km easy running.

Sun – rest day.

The series starts with the Helensburgh 10K on Thursday, May 7, with the Dumbarton 10K on May 14 and the Shettleston 10K on Glasgow Green on Sunday, May 31.

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