The second week of our Babcock 10K Series training programme with Olympic marathon runner Sonia Samuels begins a gradual picking up of the pace of your schedule.

The week two programme looks like this...

Club runners

Mon – easy 40-45min run.

Tues – warm up 15min, 6x800m at 3.10-3.15mins per mile pace (2min recovery), warm down 10min.

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

Thu – 5-6 miles at a steady pace approx 7.30/7.40 pace.

Fri – rest day.

Sat – warm-up 15min, 2x15min at 7-7.10mins per mile pace, warm down 10min.

Sun – 75-80 min easy running off road.

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READ MORE: Week 1 of Babcock 10K Series training programme with Sonia Samuels

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Intermediate runners

Mon – rest day.

Tues – warm up 10min easy running, 6x2min at 5-5.10mins per km pace, warm down 10min easy running.

Wed – 30 min easy recovery run.

Thu – 6k run, start easy then pick up the last 2km to 5.30-5.45mins per km pace.

Fri – rest day.

Sat – warm up 15min, 2x10min at 5.10-5.20 mins per km pace (3-4min recovery between efforts), warm down 10min.

Sun – 10-12km easy running.

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READ MORE: Olympian Sonia signs up to lead the Advertiser's Babcock 10K Series training schedule

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Beginners

Mon – rest day.

Tues – warm up 10min easy running, 4x3min at 6-6.10mins per km pace with 3-4mins walk/jog recovery, warm down 10min easy running.

Wed – rest day.

Thu – 30min easy running with the last 10mins at 6.20mins per km pace.

Fri – rest day.

Sat – 5-7km easy running.

Sun – rest day.

If you haven’t already made the date in your diary, the Babcock 10K 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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READ MORE: Catch up with all the latest sports news from around Helensburgh and Lomond here