Record attendees at the Paisley 10k and Fun Run 2023
Almost 3,500 people took part in the Paisley 10k and Fun Run 2023, a new record for the popular event. The races are organised by OneRen – supported by Renfrewshire Council and sponsored by Kilbarchan Amateur Athletics Club.
The Paisley 10k is Scotland’s third largest road race. This year the 10k attracted 2,143 participants with 1,032 signed up for the fun run; a total of 3,445 runners, an increase of 1,000 on last year’s numbers.
Congratulations to everyone who took part and we look forward to seeing you again next year!
You will be able to access race results from Sport Systems on their website.
For 10k results click here.
For Fun Run results click here.
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 AND CHILD DISCOUNT (U-16) - £14.00 (£12.00 EARLY BIRD*)
NO ENTRIES ACCEPTED ON DAY OF RACE ONLINE ENTRIES CLOSE FRIDAY 18th AUGUST AT 12.00PM.
*EARLY BIRD DISCOUNT APPLIES BEFORE FRIDAY 16th JUNE 2023
You will be able to access race results from Sport Systems on their website here.
For 10k results click here.
For Fun Run results click here.
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.
No entries will be accepted on the 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, 2nd and 3rd boys and 1st, 2nd and 3rd girls for ages 7 and under, 8 to 11 and 12-15
As the event attracts a large amount of people, we are encouraging 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.
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, please make use of the recycling bins available.
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).
On the day there will be stalls showcasing a variety of OneRen services and partners.
The roads will reopen again as the race proceeds which is part of the event management with support from stewards and police to minimise disruption.
Please see below the list of road closures:
Argyle Street, at its junction with Lady Lane
Barskiven Road (North-Eastwards Only), from Linwood Road to Ferguslie Park Avenue
Blackstoun Road, at its western junction with the roundabout at Ferguslie Park Avenue
Bridge Street, both carriageways, from Lonend to Abbey Close (to enable Fun Run to cross Bridge Street)
Canal Street, from Stow Brae to Main Road Castlehead, except for access to fire station and adjacent
businesses
Causeyside Street, from Canal Street to St Mirren Street, except for access to Orchard Street
Causeyside Street (side road) from Causeyside Street to Forbes Place
Cotton Street, from Bridge Street to Gauze Street (except for Paisley Abbey church parking)
County Place, from Moss Street to Gilmour Street
Craigielea Avenue, at its junction with Ferguslie Park Avenue
Drums Avenue, at its junction with Greenhill Road
Ferguslie Park Avenue, from Greenhill Road to Barskiven Road
Forbes Place, from Causeyside Street (side road) to Causeyside Street
Gauze Street, from Mill Street to St James Bridge
George Street, from Barr Place to Tower Terrace
Gilmour Street, from Central Road to High Street (except for taxis at taxi rank)
Greenhill Road, from Underwood Road to Ferguslie Park Avenue, except for access to premises
High Street, from Gauze Street at St James Bridge, to the East side of Townhead Terrace
High Street, from Lady Lane to the East side of Townhead Terrace (except for Coats Memorial church parking
and access to Townhead Terrace)
Lady Lane, from George Street to High Street
Lawn Street, from Incle Street to Gauze Street
McKenzie Street, from Greenhill Road to Drums Crescent
Moss Street, from School Wynd to Old Sneddon Street
Murray Street, from McKean Street to Greenhill Road, except for access to premises, the junction of Murray
Street and Greenhill Road being closed.
New Street, from Witherspoon Street to High Street
Oakshaw Street East, from School Wynd to its western extremity
School Wynd, from Moss Street to Oakshaw Street East
Silk Street, from Lawn Street to Gauze Street
Smithhills Street, from Gauze Street to Central Road
St Mirren Street, from Causeyside Street to The Cross
Storie Street, from Witherspoon Street to High Street
Tannahill Road, from Ferguslie Park Avenue southwards for 5 metres or thereby
Underwood Road, from Caledonia Street to Kerr Street
Underwood Road, from Greenhill Road to Kerr Street, except for access to premises
Weighhouse Close, from New Street to its northern extremity
Witherspoon Street, from Storie Street to New Street
Wardrope Street, at George Street
Training Plans from Hawkins 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 |
Together, with our sponsor Kilbarchan Amateur Athletics Club and partner Renfrewshire Council, we would like to thank you for entering and hope you have a great day!
If you would like to make an enquiry, then please email us here.
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