OLYMPIC marathon runner Derek Hawkins will be leading a training session and seminar on preparing for the Babcock 10k Series on Tuesday, April 11 at 6.30pm in Helensburgh.

We are on week two of Derek Hawkins' free training programme. Details of the venue are still to be confirmed.

With the Clydebank race cancelled this year, the other options for Bankies are the Helensburgh race on Wednesday, May 3 and continue with the Babcock Dumbarton 10k on Thursday, May 11 and conclude in Glasgow on Sunday, May 28 with the new Babcock Shettleston 10k.

There will be a chance to run with Derek and take part in a short training session before listening to how he progressed from schoolboy champion to Olympic athlete, alongside his brother Calum with their father Robert as their coach.

The Kilbarchan AAC athlete, who battled through injury in Brazil last summer at the Rio Olympics, will help you achieve your goal, be it a 40-minute, 50-minute or 60-minute finish for the 10k.

Easy: In general, easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling.

If you use heart rate training, the effort should be around 65-79 per cent of your Maximum Heart Rate (HR max).

Tempo: The effort for these runs can be described as a “controlled discomfort”.

Paces for these are approximately 10secs/mile slower than 10k or 88-92 per cent of HR max.

Marathon: These runs are performed at current marathon pace. If you don’t have a PB then add 33-38 secs/mile on to your 10km race pace or it can be roughly worked at around 80-90 per cent of your HR max.

60 minutes

  • Day 1: 20 mins walk/rest
  • Day 2: 10 mins easy + 5x2mins at 5k pace [1min jog] + 5mins easy
  • Day 3: Rest
  • Day 4: 10 mins easy + 10mins 10k pace + 10 mins easy
  • Day 5: 10 mins walk, 15 mins easy run
  • Day 6: Rest Day 7: 40 mins easy

50 minutes

  • Day 1: 20 mins walk/rest
  • Day 2: 10 mins warm up + 6x4mins at 8km pace with 2 mins jog recovery
  • Day 3: 40 mins easy
  • Day 4: 10 mins easy + 30 mins at 15-20secs/mile slower than marathon pace + 10 mins easy
  • Day 5: Rest
  • Day 6: 10 mins easy + 20 mins tempo + 10 mins easy
  • Day 7: 60 mins easy

40 minutes

  • Day 1: 35 mins recovery
  • Day 2: 10 mins warm up + 6x4 mins at 9km pace with 2 mins jog recovery
  • Day 3: 60 mins easy
  • Day 4: 10 mins easy + 30 mins at 15-20 secs/mile slower than marathon pace + 10 mins easy
  • Day 5: Rest
  • Day 6: 10 mins easy + 20 mins tempo + 10 mins easy
  • Day 7: 90 mins easy