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

* * * * * * * * * * * * * *

Club runners

Mon – easy 45-50min run

Tues – warm up 15min, 8x800m at 3.10-3.15mins per mile pace, 10min warm down.

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

Thu – 5-6 miles at steady pace (aim at 7.30-7.40mins per mile).

Fri – rest day.

Sat – warm-up 15min, 6 mile continuous run at 7.10mins per mile, warm down 10min.

Sun – 80-90 mins easy/relaxed run on trails off road.

* * * * * * * * * * * * * *

READ MORE: Week 3 of Babcock 10K series training schedule

* * * * * * * * * * * * * *

Intermediate runners

Mon – rest day.

Tues – warm up 10min easy running, 10-12x90sec at 4.45-4.50mins per km pace (2min recovery), warm down 10min easy running.

Wed – 35-40min 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, 4x5min at 5.00-5.05mins per km (2-3mins recovery between efforts), warm down 10min.

Sun – 12-14km easy running.

* * * * * * * * * * * * * *

READ MORE: Week 2 of Sonia Samuels' 10K series training programme

* * * * * * * * * * * * * *

Beginners

Mon – rest day.

Tues – warm up 10min easy running, 6x2min at 6.00-6.10mins per km pace with 3min walk/jog recovery, warm down 10min easy running.

Wed – rest day.

Thu – warm up 10min easy running, 4x6min at 6.00-6.10mins per km with 2-3min jog recovery, warm down 5-10min easy running.

Fri – rest day.

Sat – 7-8km 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.

* * * * * * * * * * * * * *

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