Keep training, 2 hard sessions a week – ideally one session of track reps (and if your racing that’s the other one) and the rest easy running.  My 10k pace is around 5:40 minute miles.  My steady runs are 7:30 to 8:15 minute miles.  I have 14 years of running experience to call on and this works for me.  Volume wise I do between 30 and 40 miles a week, trying to keep close to 40.  I see myself as a typical club runner.

I only do specific training for marathons, for anything else I manage of my regular training.

Always get to the start feeling fresh, you should not have done a great deal of running in the 3 or 4 days before a race (but do keep running).  A good nights sleep helps.  Relax the evening before and eat well.  Get up in plenty of time, have a normal breakfast and arrive well before the start of the race to park up and get ready.  Get warmed up and see how you feel, you should know by now how you are feeling and how the race should go.  Weather conditions are out of your control and not to be worried about, its the same for everyone.

Be excited at the start, not worried and get in to your starting position (be realistic), don’t get to the front unless you feel your going to place very well.  Its all very simple, people over complicate the simple sport of running.  Wear comfortable kit and shoes, not expensive kit and shoes (you will not go any faster in a £50 pair of shorts or a £10 pair of shorts).  Smile for any cameras and if your feeling low high five kids watching the race.

I love the Barnsley 10k.  I have run it probably about 5 times and I have usually managed to run a good PB. In 2017 the race is on 26 November 2017, the entry form is here.

It was my first sub 40 (that year I ran around 39:20) and last year I got my time down to 35:26.

Its a hilly 10k which is a good thing!  This means you are forced to vary the pace according to the course and use different muscles and technique.

Mile 1 – Down Hill, run the fastest you dare without being crazy.

Mile 2 – Up Hill, still got fresh legs so work as hard as you can to maintain a quick pace.

Mile 3 to 4.5 – Down hill and flat sections in general, adjust the pace to fit

Mile 4.5 to 5 – Climbing, really need to dig deep now

Mile 5 to 5.75 – Flat, difficult bit, need to concentrate on pace and form

Mile 5.75 to finish – you know its coming, blast everything you have got in to the hill (its a tough climb for sure) and when you get to the top keep it going for the sprint finish.