OLYMPIC marathon runner Sonia Samuels has confirmed she’ll return to Helensburgh to contest the Babcock 10K Series in May as she continues her preparations for the Commonwealth Games in Birmingham.
And Samuels, who represented Team GB at the Games in Rio in 2016 and has represented her country in the World Championships, European Championships and Commonwealth Games, has also drawn up a training programme for those who want to get fit for the three races in the Babcock series, in Helensburgh, Dumbarton and Glasgow.
Samuels is currently in training for the Manchester Marathon on April 3 – the trial for the Commonwealth Games in Birmingham in August and the European Championships in Munich, taking place later the same month.
READ MORE: Helensburgh 10K field takes shape as 2019 winner confirms she'll run in ladies' race
She recently won in the Fradley 10k in 34 minutes and the Heaton 10k, in Newcastle in a time of 33:40, as well as running away with the Swansea Bay Half Marathon in an impressive 74 minutes and 9 seconds.
Samuels should push Annabel Simpson and Fionnuala Ross, the winners at Helensburgh, Dumbarton and Shettleston in 2019, when the events were last held, hard when the races take place on Thursday, May 5, Thursday, May 12 and Sunday, May 29.
Samuels will also be acting as Team Clyde running captain, helping the Babcock runners warm up and imparting last minute tips before each of the races.
Entries are continuing to pour in for the race series: Helensburgh already has 614 entries, Dumbarton 574 and Shettleston 491, making a total of 1,679, and series chairman Kevin Johnson says he’s confident that more than 2,000 runners will enter this year’s races.
For the second race in a row Dumbarton has been selected to host the Scottish Athletics West of Scotland 10k Championships.
Every finisher will receive a unique commemorative medal at each race, a goody bag with different items of running merchandise at each event and the chance to win one of more than £6,000 in individual, team and age group prizes and spot prizes.
You can enter now at Babcock 10k Series on entrycentral.com.
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Week one of Sonia Samuels’ training programme looks like this:
Beginner:
Monday - rest.
Tuesday - warm up 10min easy running; 4x2min @ 6-6.10min/k pace with 2-3min walk/jog recovery; warm down 10min easy running.
Wednesday - rest.
Thursday - 25min easy running with the last 5mins at 6.30min/k pace.
Friday - rest.
Saturday - 3-5k easy running.
Sunday - rest.
Intermediate:
Monday - rest.
Tuesday - warm up 10min easy running; 8x75s @5min/k pace (1min recovery); warm down 10min easy running.
Wednesday - rest.
Thursday - 6k run, start easy then pick up the last 2k to 5.30-45min/k pace.
Friday - rest.
Saturday - warm-up 15min; 4x5min @ 5-5.10/k pace (2-3min recovery btwn efforts); warm down 10min.
Sunday - rest.
Club:
Monday - rest.
Tuesday - warm up 15min easy running + strides 8x400m @88-90s (90s recovery); warm down 10-15min easy running.
Wednesday - 30-35min recovery run (run as you feel so no checking pace).
Thursday - 10k run, start easy with the last 2k @ 4.35pace (2-3min rest); 8x150m hills sprints (jog back recovery).
Friday - rest.
Saturday - warm-up 15min; 3x10min @ 4.10-20/k pace; warm down 10min.
Sunday - 75min easy running off road.
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