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This year's Paisley 10K Road Race with Fun Run will take place on Sunday 18th August 2024. The 10K Road Race is suitable for runners of all levels from novices to experienced club and international runners. For families, friends and youngsters, there is the shorter Fun Run that takes in some of Paisley Town Centre's most famous landmarks, including the newly refurbished Paisley Town Hall.

Last year, a record number of almost 3,500 people took part in the Paisley 10k and Fun Run, and this year we are looking to beat that!

Whether or not you are dusting off your running shoes to set a new personal best, to overcoming challenges to take part, or just to enjoy a great, family day out, the Paisley 10k & Fun Run is suitable for all.

 

Early bird discount available until 14th June - so don't miss out! 

Event information

Start times:

Paisley 10k start time: 10am

Fun Run start time: 12:15pm

 

There will be a warm up prior to each race starting.

Start line: County Square, Paisley.

10K Road Race - £22.00 (£20.00 Early Bird*)

Fun Run - Adult - £12.00 (£10.00 Early Bird*)

Fun Run - Child - £8.00 (£6.00 Early Bird*)

Adult + Child discount (Under 16) - £14.00 (£12.00 Early Bird*)

*Early Bird discount applies before Friday 14th June 2024.

Online entries will close Friday 16th August at 12pm and no entries will be accepted on day of race.

10K Road Race

Seniors

1st Male/Female – Trophy + £350.00
2nd Male/Female – £250.00
3rd Male/Female – £150.00


Juniors

1st Male (under 20) – £50.00
1st Female (under 20) – £50.00


Team

1st Senior Team (club) M/F – £120.00
2nd Senior Team (club) M/F – £60.00
3rd Senior Team (club) M/F – £30.00
Team Race (3 to count)


Veterans

Over 40 Male – £50.00
Over 50 Male – £50.00


Over 40 Female – £50.00
Over 50 Female – £50.00


Super Veterans

Over 60 Male – £50.00
Over 60 Female – £50.00


Fun Run

Prizes will be awarded to 1st boys and 1st girls for ages 7 and under, 8 to 11 and 12-15.

We will begin sending our race packs to all runners from July 2024. If you have not received your race pack containing your number prior to the day, then this can be collected from the Sport Systems team within The Last Post (entrance at Paisley Gilmour Street end).

As the event attracts a large amount of people, we encourage runners to use public transport where possible. Public car parks are located around Paisley town centre and a short walk away at the Lagoon Leisure Centre.

The event begins and ends directly outside Paisley Gilmour Street train station. 

Click here to see the full list of temporary road closures that will take place on the day of the event. 

A secure bag drop will be available next to The Last Post, but we encourage you to leave any valuables at home. Please note there are no specific changing facilities available on the day, however The Last Post toilets are open for use.

We are encouraging all runners to bring their own water bottles for the event in a bid to be more environmentally friendly. There will be three water stations located along the route for filling up your bottle, but we will also be providing cups of water. Bottled water will also be handed out at the finishing line. We are asking for runners to please make use of the recycling bins available. 

On the day there will be stalls showcasing a variety of OneRen services and partners.

Reasons for running

Euan McCracken, age 30 from Paisley, has run the Paisley 10k twice and is keen to beat his PB. He said: “I find the event a tremendous experience. Not only does it encourage an impressive number of runners across the country, but also attracts a big crowd who create a terrific atmosphere throughout the town. You can really feed off the crowds energy to push through to the finish line."

Angela Hamilton, 31, from Lochwinnoch, took part in last year’s Fun Run, with her 5-month-old daughter, Poppy. Her husband ran his first 10k and was so inspired, he signed up for the 2024 London Marathon. Angela said: “The event allowed me to take part with Poppy in her pram, meaning that I wasn’t having to miss out as I was able to take her with me. It was a different activity to do as a family.”

Following an accident 6 years ago, Dr Julie McElroy found her options became more limited, but last year she completed the Paisley 10k with the help of her Frame Runner. Julie said: “Last year, the cheers from my fellow runners when they were shouting ‘keep left’ so that I could bypass some of the slower runners was immensely helpful. It’s great when navigating downhill and through the bustling high street, feeling energised by the supportive crowd.”

Chris Brown, 55 from Paisley, is determined to better his five previous times, for the ‘bragging rights’, particularly as he’s ‘not getting any younger’. He added: “Running round our Paisley Landmarks with the huge numbers that come to support and cheer you on is a great feeling. The route is always lined with people cheering you on and its never dull. The home straight and finish line are always exciting and gives you that wee boost when you need it!”

We want to hear your story

All of our participants have their own reason for running, and we want to know yours. Whether its fundraising for a charity, taking on a new challenge for yourself, or to help improve your mental wellbeing - we want to hear all about it.

Click here to share your running story with us and have the chance to feature in our campaign.

Training Plans from Hawkins Running

Hawkings Running

This training plan is for runners who:

  • may have already completed a 40minute 10k or very close to
  • are already able to run for 60 minutes or more
  • can train six times a week
  • has had 4 weeks of easy running before starting this plan
  • are committed to giving the plan a good go.

Arrange the runs around your commitments and balance these with rest days. To get the best from the plan balance training with good nutrition, hydration and quality sleep.

Before setting out on an exercise regime you are well advised to visit your doctor for a check-up. A good doctor will be pleased to see you and should give you some advice on setting out – particularly if you have had a health problem like asthma or suffer from carrying excess weight.

The plan includes different types of training ( some are listed below) and progresses in volume and intensity before tapering for Race Day. Make the plan personal to you. If you miss some of the plan as a result of injury, illness or other pressures, don’t try to make up for lost time by cramming the missed training in and doing more. If you’re feeling tired, adjust the plan, reduce the intensity of the run or go for an ‘easy’ run instead of trying to force yourself to fit in the workout. This can increase the risk of further fatigue, injury or illness. Also try to get a massage a couple of times during the 10-week programme to help recovery and reduce the risk of injury.

On the day of the race, don’t try any food/drinks/gels that you haven’t tried before in training. Stick to what you’re used to.

Easy

65-79% of your HRmax. 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 around65-79% of your Maximum HR Heart Rate (HRmax).

Marathon

These runs are performed at current marathon pace. If you haven’t run a marathon recently but have done so previously, be realistic in as to what pace you can run at this effort. If you don’t have a pb then add 33-38secs/mile on to your 10km race pace OR it can be roughly worked out in the range 80-90% of your HRmax.

Tempo

The effort for these runs can be described as a “controlled discomfort”.  Paces for these are between 10miles-Half Marathon pace OR 88-92% of HRmax.

Hilly Run

These runs should be run at easy run effort.  After 5-10minutes Easy flat running, the run should be undulating until 5minutes before the end which again should be on flat terrain.

Continuous Run Alternating Paces (Week 8)

After 15minutes easy running the main session is 30minutes alternating the pace every 3minutes between marathon pace and tempo pace. So for the first 3minutes, the athlete runs at marathon pace and for the next 3minutes runs at tempo pace. The athlete repeats this 9 more times to make 30minutes total (15minutes @ marathon, 15minutes @ tempo).

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10 30mins Recovery 10mins Easy + 4 x 5mins Tempo [1min Jog] + 10mins Easy 45mins Easy 10mins Easy + 25mins @ 15-20secs/mile Slower than Marathon pace + 10mins Easy REST 40mins Hilly Run. 60mins Easy
9 35mins Recovery 10mins Easy + 15mins Tempo + 10mins Easy 50mins Easy 40mins Easy  REST 10minutes Warm Up + 8x3mins @ 8km Pace (slightly Faster than 10k Pace) with 2mins Jog Recovery] 65mins Easy
8 35mins Recovery 10mins Easy + 12x 1min @ 3k Pace [45secs Jog] + 10mins Easy 60mins Easy 50mins Hilly Run. REST 15mins easy + 25mins Marathon Pace + 10mins Easy 75mins Easy
7 35mins Recovery 10minutes Warm Up + 6x4mins @ 8km Pace (slightly Faster than 10k Pace) with 2mins Jog Recovery] 60mins Easy 10mins Easy + 30mins @ 15-20secs/mile Slower than Marathon pace + 10mins Easy REST 10mins Easy + 20mins Tempo + 10mins Easy 90mins Easy
6 30mins Recovery 10mins Easy + 8x 90secs @ 3k Pace [60secs Jog] + 10mins Easy 45mins Easy 10mins Easy + 10mins Tempo + 10mins Easy REST 5km Time Trial or Parkrun 75mins Easy
5 35mins Recovery 10minutes Warm Up + 4x4mins [2mins Jog], 2mins [1min Jog] @ 8km Pace (slightly Faster than 10k Pace) 60mins Easy 50mins Hilly Run. REST 15mins easy + 30mins Marathon Pace + 10mins Easy 90mins Easy
4 35mins Recovery 10mins Easy + 10 x 2mins @ 5k Pace [75secs Jog] + 10mins Easy 65mins Easy 10mins Easy + 30mins @ 15-20secs/mile Slower than Marathon pace REST 10mins Easy + 2 x 12.5mins Tempo [2.5min Jog] + 10mins Easy 90mins Easy
3 35mins Recovery 10minutes Warm Up + 5x5mins @ 8km Pace (slightly Faster than 10k Pace) with 2.5mins Jog Recovery] 50mins Easy 15mins Easy + 3mins Marathon Pace, 3mins Tempo Pace x 10 (30mins continuous alternating pace) + 15mins Easy (see guidelines) REST 50mins Easy 80mins Easy
2 35mins Recovery 10mins Easy + 6 x 3mins @ 5k Pace [2mins Jog] + 10mins Easy 50mins Easy 10mins Easy + 30mins @ 15-20secs/mile Slower than Marathon pace + 10mins Easy REST 10mins Easy + 20mins Tempo + 10mins Easy 60mins Easy
1 35mins Recovery 10mins Easy + 8 x 2mins @ 5k Pace [75secs Jog] + 10mins Easy 40mins Easy 10mins easy + 25mins Marathon Pace + 10mins Easy REST 20minutes Very easy Race Day

This training plan is for runners who:

  • may have already completed a 50minute 10k or very close to
  • are already able to run for 50 minutes or more
  • can train five times a week
  • has had 4 weeks of easy running before starting this plan
  • are committed to giving the plan a good go.

Arrange the runs around your commitments and balance these with rest days. To get the best from the plan balance training with good nutrition, hydration and quality sleep.

Before setting out on an exercise regime you are well advised to visit your doctor for a check-up. A good doctor will be pleased to see you and should give you some advice on setting out – particularly if you have had a health problem like asthma or suffer from carrying excess weight.

The plan includes different types of training ( some are listed below) and progresses in volume and intensity before tapering for Race Day. Make the plan personal to you. If you miss some of the plan as a result of injury, illness or other pressures, don’t try to make up for lost time by cramming the missed training in and doing more. If you’re feeling tired, adjust the plan, reduce the intensity of the run or go for an ‘easy’ run instead of trying to force yourself to fit in the workout. This can increase the risk of further fatigue, injury or illness. Also try to get a massage a couple of times during the 10-week programme to help recovery and reduce the risk of injury.

On the day of the race, don’t try any food/drinks/gels that you haven’t tried before in training. Stick to what you’re used to.

Easy

65-79% of your HRmax. 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% of your Maximum Heart Rate (HRmax).

Marathon

These runs are performed at current marathon pace. If you haven’t run a marathon recently but have done so previously, be realistic in as to what pace you can run at this effort. If you don’t have a pb then add 35-40secs/mile to your 10km race pace OR it can be roughly worked out in the range 80-90% of your HRmax.

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% of HRmax.

Hilly Run

These runs should be run at easy run effort.  After 5minutes Easy flat running, the run should be undulating until 5minutes before the end which again should be on flat terrain.

Continuous run alternating Paces (Week 8)

After 15minutes easy running the main session is 30minutes alternating the pace every 3minutes between marathon pace and tempo pace. So for the first 3minutes, the athlete runs at marathon pace and for the next 3minutes runs at tempo pace. The athlete repeats this 9 more times to make 30minutes total (15minutes @ marathon, 15minutes @ tempo).

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10 20minutes Walk/REST 10mins Easy + 4 x 5mins Tempo [1min Jog] + 10mins Easy 30mins Easy 10mins Easy + 20mins @ 15-20secs/mile Slower than Marathon pace + 10mins Easy REST 30mins Hilly Run. 45mins Easy
9 20minutes Walk/REST 10mins Easy + 15mins Tempo + 10mins Easy 35mins Easy 30mins Easy  REST 10minutes Warm Up + 8x3mins @ 8km Pace (slightly Faster than 10k Pace) with 2mins Jog Recovery] 50mins Easy
8 20minutes Walk/REST 10mins Easy + 12x 1min @ 3k Pace [45secs Jog] + 10mins Easy 40mins Easy 50mins Hilly Run. REST 15mins easy + 25mins Marathon Pace + 10mins Easy 60mins Easy
7 20minutes Walk/REST 10minutes Warm Up + 6x4mins @ 8km Pace (slightly Faster than 10k Pace) with 2mins Jog Recovery] 40mins Easy 10mins Easy + 30mins @ 15-20secs/mile Slower than Marathon pace + 10mins Easy REST 10mins Easy + 20mins Tempo + 10mins Easy 60mins Easy
6 20minutes Walk/REST 10mins Easy + 8x 90secs @ 3k Pace [60secs Jog] + 10mins Easy 30mins Easy 10mins Easy + 10mins Tempo + 10mins Easy REST 5km Time Trial or Parkrun 50mins Easy
5 20minutes Walk/REST 10minutes Warm Up + 4x4mins [2mins Jog], 2mins [1min Jog] @ 8km Pace (slightly Faster than 10k Pace) 45mins Easy 50mins Hilly Run. REST 15mins easy + 30mins Marathon Pace + 10mins Easy 75mins
4 20minutes Walk/REST 10mins Easy + 10 x 2mins @ 5k Pace [75secs Jog] + 10mins Easy 50mins Easy 10mins Easy + 30mins @ 15-20secs/mile Slower than Marathon pace REST 10mins Easy + 2 x 12.5mins Tempo [2.5min Jog] + 10mins Easy 75mins
3 20minutes Walk/REST 10minutes Warm Up + 5x5mins @ 8km Pace (slightly Faster than 10k Pace) with 2.5mins Jog Recovery] 50mins Easy 15mins Easy + 3mins Marathon Pace, 3mins Tempo Pace x 10 (30mins continuous alternating pace) + 15mins Easy (see guidelines) REST 50mins Easy 65mins Easy
2 20minutes Walk/REST 10mins Easy + 6 x 3mins @ 5k Pace [2mins Jog] + 10mins Easy 50mins Easy 10mins Easy + 30mins @ 15-20secs/mile Slower than Marathon pace + 10mins Easy REST 10mins Easy + 20mins Tempo + 10mins Easy 60mins Easy
1 20minutes Walk/REST 10mins Easy + 8 x 2mins @ 5k Pace [75secs Jog] + 10mins Easy 40mins Easy 10mins easy + 25mins Marathon Pace + 10mins Easy REST 25mins Very Easy Race Day

This training plan is for runners who:

  • may have already completed a 5k/Parkrun or one 10km
  • are currently able to run for 30 minutes or more
  • can train 2-3 times a week and realistically be able to increase it to four
  • has had 4 weeks of some running before starting this plan
  • are committed to giving the plan a good go.

Arrange the runs around your commitments and balance these with rest days. To get the best from the plan balance training with good nutrition, hydration and quality sleep.

Before setting out on an exercise regime you are well advised to visit your doctor for a check-up. A good doctor will be pleased to see you and should give you some advice on setting out – particularly if you have had a health problem like asthma or suffer from carrying excess weight.

The plan includes different types of training (some are listed below) and progresses in volume and intensity before tapering for Race Day. Make the plan personal to you. If you miss some of the plan as a result of injury, illness or other pressures, don’t try to make up for lost time by cramming the missed training in and doing more. If you’re feeling tired, adjust the plan, reduce the intensity of the run or go for an ‘easy’ run instead of trying to force yourself to fit in the workout. This can increase the risk of further fatigue, injury or illness. Also try to get a massage a couple of times during the 10-week programme to help recovery and reduce the risk of injury.

On the day of the race, don’t try any food/drinks/gels that you haven’t tried before in training. Stick to what you’re used to.

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% of your Maximum HR Heart Rate (HRmax).

Tempo

The effort for these runs can be described as a “controlled discomfort”.  Paces for these are approximately 10km pace for 60mins 10k runners so it’s listed in plan as 10k Pace.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10 20minutes Walk/REST 15mins Easy REST 20mins Easy 20mins Walk REST 25mins Easy
9 20minutes Walk/REST 20mins Easy REST 25mins Easy 20mins Walk REST 30mins Easy
8 20minutes Walk/REST 25mins Easy REST 30mins Easy 15mins Walk, 10mins Easy Run (25mins total) REST 35mins Easy
7 20minutes Walk/REST 10mins Easy + 5x2mins @ 5k Pace [1min Jog] + 5mins Easy REST 10mins Easy + 10mins 10k Pace + 10mins Easy 10mins Walk, 15mins Easy Run (25mins total) REST 40mins Easy
6 20minutes Walk/REST 10mins Easy + 4x3mins @ 5k Pace [90secs Jog] + 5mins Easy REST 10mins Easy + 15mins 10k Pace + 10mins Easy 5mins Walk, 20mins Easy Run (25mins total) REST 40mins Easy
5 20minutes Walk/REST 10mins Easy + 4x4mins @ 5k Pace [2mins Jog] + 5mins Easy REST 10mins Easy + 2 x 10mins 10k Pace [2mins Jog] + 10mins Easy 20mins Easy REST 50mins Easy
4 20minutes Walk/REST 40mins Easy REST 5k Time Trial 30mins Easy REST 60mins Easy
3 REST 10mins Easy + 6x3mins @ 5k Pace [90secs Jog] + 5mins Easy REST 15mins Easy + 20mins 10k Pace + 10mins Easy 40mins Easy REST 50mins Easy
2 20minutes Walk/REST 10mins Easy + 15x1min @ 5k Pace [45secs Jog] + 10mins Easy REST 10mins Easy +  2 x 12.5mins 10k Pace [2mins Jog] + 10mins Easy 35mins Easy REST 45mins Easy
1 20minutes Walk/REST 10mins Easy + 5x2mins @ slightly faster than 10k Pace [1min Jog] + 5mins Easy REST 10mins Easy + 10mins 10k Pace + 10mins Easy 20mins Easy REST Race Day

This training plan is for runners who:

  • are complete beginners
  • exercised in the past but have not for a while
  • may have already completed a 5k/Parkrun
  • can train 2-4 times a week
  • are committed to giving the plan a good go.

Arrange the runs around your commitments and balance these with rest days. To get the best from the plan balance training with good nutrition, hydration and quality sleep.

Before setting out on an exercise regime you are well advised to visit your doctor for a check-up. A good doctor will be pleased to see you and should give you some advice on setting out – particularly if you have had a health problem like asthma or suffer from carrying excess weight.

The plan includes different types of training (some are listed below) and progresses in volume and intensity before tapering for Race Day. Make the plan personal to you. If you miss some of the plan as a result of injury, illness or other pressures, don’t try to make up for lost time by cramming the missed training in and doing more. If you’re feeling tired, adjust the plan, reduce the intensity of the run or go for an ‘easy’ run instead of trying to force yourself to fit in the workout. This can increase the risk of further fatigue, injury or illness.  Also try to get a massage a couple of times during the 10-week programme to help recovery and reduce the risk of injury.

Before race day, check what time the race is and plan your journey so you arrive in plenty of time for it.

On the day of the race, don’t try any food/drinks/gels that you haven’t tried before in training. Stick to what you’re used to.

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% of your Maximum HR Heart Rate (HRmax).

Interval Sessions

Later on in the plan as you get fitter there are interval sessions planned eg ‘10x1min Fast with 1 min walk recovery’. The effort for the Fast sections can be described as a “controlled discomfort”.  In other words this should feel fast but not flat out.

5km Race/Time Trial

Two weeks out from the race try to find a 5km race or pop along to your local parkrun, which is FREE to run (http://www.parkrun.org.uk/events/events). Racing is very different than running on your own: your perception of pace will alter and you will almost certainly run quicker in the first few kilometres than you thought you were. You will also be running against other people, which you might not be used to. Also it is good practice for the 10km in terms of experiencing getting to a race, queuing for the loo (several times) and finding the start. It’s best to experience that before the big day. A shorter race or fun run will give you some confidence about doing the distance and will teach you something about ‘racing’ and sustaining your pace

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10 REST 10mins Walk/Jog (Walk 1min, Jog 1min) REST 15mins Walk/Jog (Walk 1min, Jog 2min) REST 15mins Walk/Jog (Walk 1min, Jog 2mins) 20minutes Walk/Jog (Walk 1min, Jog 3mins)
9 REST 15mins Walk/Jog (Walk 1min, Jog 2mins) REST 15mins Walk/Jog (Jog 3mins, Walk 1min) REST 15mins Walk/Jog (Jog 3mins, Walk 1min) 30mins Walk/Jog (Walk 1min, Jog 4mins)
8 REST 15mins Walk/Jog (Jog 7mins, Walk 1min, Jog 7mins) REST 10mins Jog REST 15mins Walk/Jog (7mins jog, 1min Jog, 7mins jog) 40mins Walk/Jog (Walk 1min, Jog 4mins)
7 REST 15mins Jog REST 15mins Walk/Jog (Walk 1min, Jog 4mins) REST 15mins Jog 50mins Walk/Jog (Walk 1min, Jog 4mins)
6 REST 20mins Jog REST 5minutes Jog + 10 x 1min Fast, 1min Walk (20mins Total) + 5mins Jog REST 15mins Jog 60mins Jog/Walk (Walk 1min, Jog 5mins)
5 REST 25mins Easy REST 10minutes Jog + 5 x 2min Fast, 1min Walk (15mins Total) + 5mins Jog REST 25mins Easy 75mins Easy Run/Walk (Run 7mins/Walk 1min)
4 REST 35mins Easy REST 10minutes Jog + 12 x 1min Fast, 1min Walk (24mins Total) + 5mins Jog REST 35mins Easy 75mins Easy Run/Walk (Run 9mins/Walk 1min)
3 REST 40mins Easy REST 40mins Easy REST 5km Race/Time Trial (10min Jog Warm Up + 5mins Jog Cool Down) 60mins Easy Run/Walk (Walk 1min, Run 9mins)
2 REST 50mins Easy REST 10minutes Jog + 6 x 2min Fast, 1min Walk (18mins Total) + 5mins Jog REST 50mins Easy 45mins Easy Run/Walk (Walk 1min, Run 8mins)
1 REST 45mins Easy REST 25mins Easy 20mins Easy REST Race Day

Get in touch

If you have any queries then please don't hesitate to get in touch : oneren_paisley10k@renfrewshire.gov.uk 

Share with us using #Paisley10k

“Made the 300 mile trip home to do the Paisley 10k. Hugely enjoyed it and the town architecture was looking glorious!” - Lesley

“Magnificent #Paisley10k event. Really enjoyable route and looking forward to trying again next year” – William

“Very happy to have ran #Paisley10k today. This run is growing every year and getting better and better” – Anne

“Just about recovered from the #Paisley10k. I’ll never be as fast as others but pleased I managed to

run the whole way. Loved seeing so many friendly faces and kids enjoyed the fun run. We all had a great day” – Clare

“Thanks from me and my brother who came across from Edinburgh for the race. A fantastically organised event with

a great community feel, will definitely be back” – Peter

“Well organised, great atmosphere and the rain even stayed away. Perfect!” – Sarah

“First time doing the #Paisley10k. Absolutely top notch! Well done to all involved” - Andrew

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