With three weeks to go until the first Reach Mansfield 10K, local running group Mansfield Harriers share some health and fitness wisdom for runners of all abilities in preparation.

1. Depending on what runners hope to achieve from the race will help shape your fitness programme. In the lead up to the Reach Mansfield 10K, participants should be training around three days a week.

Serious runners, hoping to complete the run in less than 60 minutes, should complete three days of 6-8 miles, a speed session of 10 x 400mtrs, and a 5-6 mile run.

Novice runners should aim to complete three runs rather than set a mileage. Alternate days of 30-40 minutes, 50 minutes and 60 minutes on a gradual increase of 5 minutes per run.

2. To maintain a healthy diet, in the lead up runners need to maintain a healthy balance of carbohydrates (pasta, brown bread, rice, jacket potatoes, proteins and low fats). More importantly, keep well hydrated during the day to allow you to be able to run in the evening and replenish both within 90 minutes of exercise.

3. In the week leading up to the race should be one of conserving energy. Try to go for a maximum of three steady runs and then rest for two days prior, paying particular attention to your diet and hydration.

4. Eating before exercise needs to be rehearsed. If you’re not already, try getting up at 7am and eat a light breakfast of toast or cereal before going for a 9:30am run, which would be race time.

5. After any race, hydrate slowly and moderately, and eat within 90 minutes. After race day, on the Monday, go for a gentle walk, jog or swim to ease the soreness. Alternatively, take 2-3 days off completely before resuming running again.

Steve Davies, GB Marathon representative and Mansfield Harriers member, has been running for over 30 years and believes running is the key to a healthy lifestyle. In approach of the Reach Mansfield 10K, he said:

“I am exceedingly happy that a running event is making an almighty return to Mansfield, and this time with an achievable route that can be enjoyed by all who take part.

“In addition to our tips, I would definitely recommend people to attend the Manor Sports Complex on a Saturday morning and complete the weekly 5k run at 9am. It’s completely free to attend, and a great place to meet likeminded people.”

In the lead up to Reach Mansfield 10K, Mansfield Harriers are holding free training evenings for all abilities on Tuesday and Thursday evenings, from 6:15pm, at West Notts College Sport Hall on Derby Road. For more information, visit www.mansfieldharriers.co.uk

To keep up to date with Reach Mansfield 10K news and to sign up, visit www.mansfield10K.co.uk Join in the conversation on Twitter (@Mansfield10K) and Facebook (‘Mansfield 10K’) with #Mansfield10K.