RIO Olympic marathon runner Sonia Samuels is leading the charge to get readers of the Advertiser ready to take part in this year’s Babcock Helensburgh 10K.

Sonia, who runs with the Sale Harriers club in Manchester, will be part of an elite field in the race, which takes place on Thursday, May 7 and kicks off the 2020 Babcock 10K Series.

Sonia has spent a lifetime in the sport and has a wealth of experience which she will be sharing with the Advertiser’s readers over the next few weeks.

READ MORE: Helensburgh 10K date confirmed for 2020 as Babcock renews series sponsorship deal

She has prepared a 10-week training programme for the race which is suitable for all ages and abilities – whether you’re an experienced 10km racer, a recreational runner, or a complete novice.

Her programmes for the Helensburgh 10K are suitable for club runners aiming to complete the distance 40 minutes for 10k, recreational runners aiming for a 50-minute time, and newcomers targeting 60 minutes.

She will be providing ongoing advice on clothing, footwear, nutrition and injuries, and will be coming to Helensburgh in the spring to lead a training session and do a presentation.

READ MORE: Champions to return for Helensburgh's 10K race

The 40-year-old finished fifth in the 10,000m race at Glasgow’s Commonwealth Games in 2014, before achieving her life’s ambition in being selected for the marathon at the 2016 Olympics.

She was winning national cross country titles for Wallsend Harriers in her native north-east England as a teenager, and has competed for Great Britain in five world cross-country championships and two European cross-country championships.

READ MORE: Catch up with all the latest sports news from across Helensburgh and Lomond here