British 10K London Run
The British 10K
London Run 2013
Runner’s Pack
British 10K London Run
Welcome to Team SANE!
Thank you for your interest in running the 2013
British 10K London Run. We’re delighted to have
you on board!
In this pack you will find a helpful guide to
running the British 10K – we’ve even included
some sample training schedules for you to try! At
the back of the pack you’ll find a materials order
form. Take a look, and return it to us if you would
like any material to help with your fundraising.

The date of the race is 14th July 2013 at 9:35am.

The minimum sponsorship to be raised is £250. However, we’ve found in the past most
people raise in excess of this.

You need to be able to complete the race in two hours or less.

You must be at least 15 years of age on the day of the race to participate.
Fundraising Tips
To help you achieve your fundraising goals, we can provide you with a fundraising pack, full of
useful hints and tips. Please also take a look at our website for inspiration:
www.sane.org.uk/how_you_can_help/fundraise
The best way to start fundraising is through Justgiving. It’s easy to use; donations to come directly
to SANE; and they reclaim Gift Aid on our behalf. Visit www.justgiving.com to set up your page.
Use social media to let everyone know what you’re doing. If you’re on Twitter, follow
@charitySANE and the event @theBritish10K. You can also use the hashtag #British10K.
If you have any questions or would like more information, please contact Rhiannon James. Email
[email protected] or telephone 020 7422 5544.
Thank you once again for joining Team SANE!
Good luck with your fundraising and training.
British 10K London Run
Here are a few important pieces of information
to remember about this year’s race:
British 10K London Run
First Time Runners
If this is the first time you’ve taken on a running challenge, don’t worry. 10K is one of the most
popular distances, and you’ll find a lot of help and advice to guide you. Here are five simple tips from
Runner’s World to help prepare for your first 10K run:
Set your target
Training
Make sure you follow a training schedule suitable for
your ability. Remember to include rest and recovery
time, which is important to make sure you don’t end
up fatigued or injured. We’ve included some sample
schedules in this pack to get you started.
Training Tweaks
Try varying your training. Take on long, slower runs – if you know you can run a longer distance you
will feel more confident. Running uphill helps maintain posture and improves your sprint.
Make a change
Running isn’t the only way to train. Swimming, going
to the gym or cycling are also great ways to improve
your fitness level.
Race preparations
When race day is approaching, try to familiarise
yourself with the route. Drink 2 litres of water the day
before the race to keep yourself hydrated, and
remember – nerves are normal!
On the day
Harness the enthusiasm of the crowd! There will be many people cheering and wishing you well,
including SANE. We know you can do it, and will be waiting to congratulate you at the finish line.
British 10K London Run
It might be a time, it might be to improve your
fitness, or it might be to raise £500 for SANE.
Whatever your target, drive yourself forward and
get into the spirit of the race.
British 10K London Run
Tips from the organisers
Here are a few things to keep in mind from the British 10K organisers. Even if you’ve run
the race before, it’s important you have as much information as possible about this year’s
challenge:
Ensure that you have done enough training to finish the British 10k London Run within two
hours, once you have crossed the start line.

Make sure you arrive in good time. Baggage bays open at 8am, and the best time to arrive is
between 8am and 8:30am. As the baggage bays will be crowded, read and study the event
programme beforehand to see the layout. Quickly drop off your bag and make your way to
the start in time for 9:05am.

If the weather is hot, reduce the amount of alcohol you consume leading up to the race, and
arrive at the baggage bays hydrated.

Wear your race number on your chest and
ensure it is clearly visible. This will ensure that
you can be photographed, and are able to
receive your free downloadable race
photograph.

Do not run the race with any form of personal
musical head set. This is very important
because if an emergency vehicle needs to get
to a runner for any reason and approaches
from behind, you will need to be able to hear
the sirens and move to one side.

As you approach the finish line smile for the
camera!
To read the full list of race tips for 2013 visit: www.thebritish10klondon.co.uk/37/race-tips
British 10K London Run

British 10K London Run
Race Preparation
In preparation for taking on the British 10K, two of the most important things to keep in mind are
nutrition and training. We’re put together some helpful tips to get you started in these areas.
Nutrition:
Livestrong.com recommends maintaining
a balanced diet. Not eating before a run
will cause you to run out of energy, and
eating too much can make you feel ill.
Eating a mix of lean proteins, fruit,
vegetables and carbohydrates will help
prepare your body and store energy.

Carbohydrates should take on a more exaggerated place in your diet – so pasta, potatoes
and rice should be the focus of your meals. After finishing your race or training, it’s
important to eat a carbohydrate based meal as soon as you can to help replenish your body.

Hydration is extremely important. Remember to drink lots of water, and add in energy drinks
or diluted juice when you run if you wish.

Remember to drink regularly and before you are thirsty. Avoid caffeine and alcohol.
Training Schedules:
A training schedule is crucial to ensure you’re ready for
race day. We’re put together a series of guides from
Running Planet to help you create your own. These
guides will give you a basis to start your training,
whether you’re a frequent or first time runner!
Please note:
The following training schedules are designed for
healthy adults. It is advisable for anyone with concerns
to consult their GP first. Remember these are guides
and not strict rules, so adjust them to fit your abilities
and schedule. SANE cannot be held responsible for any
injuries sustained while using these training schedules.
British 10K London Run

12 Week 10K Training Schedule for Beginner Runners
Week
Day 1
Day 2
Day 3
Day
6
Day 7
4 x 400 meter repeats at 3K or very 3 miles
hard pace. Run 400 meters at easy at easy Rest
pace between each hard repeat
pace
4 miles at easy pace
Day 4
Day 5
1
Rest
Run 30 minutes alternating between 5 3 miles
minutes at easy pace and 1 minute at at easy
5K or a hard pace
pace
2
Rest
4 x 800 meter repeats at 5K or hard
pace. Run 400 meters at easy pace
between each hard repeat
3 miles
at easy
pace
6 x 400 meter repeats at 3K or very 3 miles
hard pace. Run 400 meters at easy at easy Rest
pace between each hard repeat
pace
5 miles at easy pace
3
Rest
5 x 800 meter repeats at 5K or hard
pace. Run 400 meters at easy pace
between each hard repeat
3 miles
at easy
pace
16 minutes alternating between 1 3 miles
minute at 3K or very hard pace and at easy Rest
1 minute at easy pace
pace
20 minutes at tempo pace
4
Rest
6 x 100 meter steep hill repeats at
what feels 3K or very hard pace. You
3 miles
actual pace will be slower due to the
at easy
incline. Run down the hill at easy pace pace
to recover. Use a treadmill if necessary
8 x 400 meter repeats at 3K or very 4 miles
hard pace. Run 400 meters at easy at easy Rest
pace between each hard repeat
pace
6 miles at easy pace
5
Rest
3 x 1200 meter repeats at 10K or
3 miles
moderately hard pace. Run 400 meters at easy
at easy pace between each repeat
pace
20 minutes alternating between 1 4 miles
minute at 3K or very hard pace and at easy Rest
1 minute at easy pace
pace
25 minutes at tempo pace
8 x 100 meter steep hill repeats at
what feels 3K or very hard pace. You
actual pace will be slower due to the
incline. Run down the hill at easy pace
to recover
Run 2 x 800/1200 meter compound
sets. Run the 800 meter segments
at 5K or hard pace and the 1200
5 miles
meter segments at 10K or
at easy Rest
moderately hard pace. No rest
pace
between segments. Rest for 2
minutes between each compound
set.
7 miles. Run the first 6 miles at
easy pace and the last 1 mile at
10K or moderately hard pace
6
Rest
4 miles
at easy
pace
7
Rest
4 x 1200 meter repeats at 10K or
4 miles
moderately hard pace. Run 400 meters at easy
at easy pace between each repeat
pace
18 minutes alternating between 2 5 miles
minutes at 3K or very hard pace and at easy Rest
1 minute at easy pace
pace
30 minutes at tempo pace
8 miles. Run the first 7 miles at
easy pace and the last 1 mile at
10K or moderately hard pace
8
Rest
2 x 2400 meter repeats at 10K or
4 miles
moderately hard pace. Run 400 meters at easy
at easy pace between each repeat
pace
Run 1 x 200/800/1600 meter
compound set. Run the 200 meter
segment at all out pace, the 800
6 miles
meter segment at 5K or hard pace at easy Rest
and the 1600 meter segment at 10K pace
or moderately hard pace. No rest
between segments
9
Rest
3 x 1600 meter repeats at 10K or
moderately hard pace. Rest for 2
minutes between each repeat
4 miles
at easy
pace
21 minutes alternating between 2 6 miles
minutes at 3K or very hard pace and at easy Rest
1 minute at easy pace
pace
35 minutes at tempo pace
4 miles
at easy
pace
Run 2 x 200/800/1600 meter
compound sets. Run the 200 meter
segment at all out pace, the 800
meter segment at 5K or hard pace 6 miles
and the 1600 meter segment at 10K at easy Rest
or moderately hard pace. No rest
pace
between segments. Rest for 2
minutes between each compound
set
9 miles. Run the first 7 miles at
easy pace and the last 2 miles at
10K or moderately hard pace
10
Rest
4 x 1600 meter repeats at 10K or
moderately hard pace. Rest for 2
minutes between each repeat
11
Rest
5 x 1600 meter repeats at 10K or
moderately hard pace. Rest for 2
minutes between each repeat
4 miles
at easy
pace
16 minutes alternating between 3 6 miles
minutes at 3K or very hard pace and at easy Rest
1 minute at easy pace
pace
40 minutes at tempo pace
Rest
2 x 3200 meter repeats at 10K or
moderately hard pace. Rest for 2
minutes between each repeat
4 miles
at easy
pace
2 x 1600 meter repeats at 10K or
moderately hard pace. Run 400
meters at easy pace between each
repeat
Race Day!
12
3 miles
at easy Rest
pace
12 Week 10K Training Schedule for Intermediate Runners
Week Day 1
1
2
3
4
5
6
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Rest
Run 32 minutes alternating between 3
Run 4 x 800 meters at 5K or hard pace.
3 miles at
minutes at an easy pace and 1 minute
Run 400 meters at easy pace between
easy pace
at 10K or moderately hard pace
each hard repeat.
4 miles
at easy
pace
4 miles
at easy
pace or
rest
5 miles at easy pace
Rest
Run 40 minutes alternating between 3
Run 8 x 400 meter repeats at 3K or very
3 miles at
minutes at an easy pace and 1 minute
hard pace. Rest 1 minute between each
easy pace
at 10K or moderately hard pace
repeat
4 miles
at easy
pace
4 miles
at easy
pace or
rest
20 minutes at tempo or
moderate pace
Rest
Run 3 x 1600 meter repeats at 10K or
Run 6 x 800 meters at 5K or hard pace.
moderately hard pace. Run 400
3 miles at
Run 400 meters at easy pace between
meters at easy pace between each
easy pace
each hard repeat.
repeat
4 miles
at easy
pace
4 miles
at easy
pace or
rest
6 miles at easy pace
Rest
Run 8 x 100 meter hill repeats up a
steep hill at what feels like a very hard 3 miles at
pace. Run down the hill at easy pace. easy pace
No other recovery
Run 2 x 800/1200 meter compound sets.
Run the 800 meter segments at 5K or
4 miles
hard pace and the 1200 meter segments
at easy
at 10K or moderately hard pace. No rest
pace
between segments. Rest 2 minutes
between each compound set
4 miles
at easy
pace or
rest
25 minutes at tempo or
moderate pace
Rest
Run 2 x 2400 meter repeats at 10K or
Run 20 minutes alternating between 30
moderately hard pace. Run 400
3 miles at
seconds at 3K or very hard pace and 30
meters at easy pace between each
easy pace
seconds at easy pace
repeat
5 miles
at easy
pace
4 miles
at easy
pace or
rest
7 miles at easy pace
Rest
Run 10 x 100 meter hill repeats up a
Run 8 x 2 minute repeats at 3K or very
steep hill at what feels like a very hard 3 miles at
hard pace. Run 2 minutes at easy pace
pace. Run down the hill at easy pace. easy pace
between each hard repeat
No other recovery
5 miles
at easy
pace
4 miles
at easy
pace or
rest
30 minutes at tempo or
moderate pace
Run 3 x 800/1200 meter compound sets.
Run the 800 meter segments at 5K or
5 miles
hard pace and the 1200 meter segments
at easy
at 10K or moderately hard pace. No rest
pace
between segments. Rest 2 minutes
between each compound set
Rest
Run 4 x 1600 meter repeats at 10K or
moderately hard pace. Run 400
3 miles at
meters at easy pace between each
easy pace
repeat
Rest
Run 2 x 3200 meter repeats at 10K or
Run 30 minutes alternating between 30
moderately hard pace. Run 400
3 miles at
seconds at 3K or very hard pace and 30
meters at easy pace between each
easy pace
seconds at easy pace
repeat
Rest
Run 5 x 1600 meter repeats at 10K or
moderately hard pace. Run 400
3 miles at
meters at easy pace between each
easy pace
repeat
Run 3 x 800/1600 meter compound sets.
Run the 800 meter segments at 5K or
6 miles
hard pace and the 1600 meter segments
at easy
at 10K or moderately hard pace. No rest
pace
between segments. Rest 2 minutes
between each compound set
4 miles
at easy
pace or
rest
10 miles. Run the first 9 miles at
easy pace and the final mile at
10K or moderately hard pace
Rest
Run 5 x 1600 meter repeats at 10K or
moderately hard pace. Run 400
meters at easy pace between each
3 miles at
repeat. After the final repeat run 800 easy pace
meters at 5K or hard pace with no
recovery
Run 1 x 400/800/2400/800/400 meter
compound set. Run the 400 meter
segments at 3K or very hard pace, the
800 meter segments at 5K or hard pace
and the 2400 meter segment at 10K or
moderately hard pace. No rest or
recovery between the segments.
6 miles
at easy
pace
4 miles
at easy
pace or
rest
40 minutes at tempo or
moderate pace
11
Rest
Run 6 x 1600 meter repeats at 10K or
moderately hard pace. Run 400
Run 21 minutes alternating between 1
6 miles
meters at easy pace between each
3 miles at
minute 5K or hard pace and 2 minutes at at easy
repeat. After the final repeat run 800 easy pace
10K or moderately hard pace
pace
meters at 5K or hard pace with no
recovery
4 miles
at easy
pace or
rest
12 miles. Run the first 10 miles
at easy pace and the final 2
miles at 10K or moderately hard
pace
12
Rest
Run 5K at 10K or moderately hard
pace
Rest
Race Day!
7
8
9
10
Run 3 x 1600 meter repeats at 10K or
3 miles at
moderately hard pace. Run 200 meters
easy pace
at easy pace between each repeat
4 miles
at easy
pace or
rest
8 miles. Run the first 7 miles at
easy pace and the final mile at
10K or moderately hard pace
6 miles
at easy
pace
4 miles
at easy
pace or
rest
35 minutes at tempo or
moderate pace
3 miles
easy
10K Training Schedule for Advanced Runners
Week Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
4 x 800 meter repeats at 5K or hard pace. Run
4 miles at 200 meters at easy pace between each repeat.
4 miles
4 miles at
easy
Then run 4 x 200 meter repeats at full but
at easy
easy pace
pace
relaxed and controlled speed. Run 100 meters at
pace
easy pace between each 200 meter repeat
Day 7
Rest or
Cross
Train
Run 42 minutes alternating between 5
minutes at easy pace and 1 minute at 5K
or hard pace
2
Rest or
Cross
Train
8 x 400 meter repeats at 3K or very hard pace.
Run 200 meters at easy pace between each
3 x 1600 meter repeats at 10K or
4 miles at
repeat. Then run 6 x 200 meter repeats at full
moderately hard pace. Run 400 meters at easy
but relaxed and controlled speed. Run 100
easy pace between each hard repeat
pace
meters at easy pace between each 200 meter
repeat
4 miles
5 miles at
at easy
easy pace
pace
30 minutes at
tempo or moderate
pace
3
Rest or
Cross
Train
2 x 800/1200 meter compound sets. Run the 800
4 x 1600 meter repeats at 10K or
4 miles at meters at 5K or hard pace and the 1200 meters
5 miles
5 miles at
moderately hard pace. Run 400 meters at easy
at 10K or moderately hard pace. No rest
at easy
easy pace
easy pace between each hard repeat
pace
between components. Rest for 2 minutes
pace
between each compound set.
7 miles at easy pace
4
Rest or
Cross
Train
3 x 800/1200 meter compound sets. Run the 800
Run 8 x 100 meter hill repeats up a steep
4 miles at meters at 5K or hard pace and the 1200 meters
6 miles
hill. Run at what feels like a very hard
6 miles at
easy
at 10K or moderately hard pace. No rest
at easy
pace. Run down the hill at easy pace for
easy pace
pace
between components. Rest for 2 minutes
pace
recovery. No other recovery
between each compound set.
35 minutes at
tempo or moderate
pace
5
Rest or
Cross
Train
5 x 1600 meter repeats at 10K or
4 miles at Run 20 minutes alternating between 30 seconds
6 miles
6 miles at
moderately hard pace. Run 400 meters at easy
at 3K or very hard pace and 30 seconds at easy
at easy
easy pace
easy pace between each hard repeat
pace
pace
pace
8 miles at easy pace
6
Rest or
Cross
Train
Run 10 x 100 meter hill repeats up a
4 miles at Run 8 x 2 minute repeats at 3K or very hard
steep hill. Run at what feels like a very
easy
pace. Run 2 minutes at easy pace between each
hard pace. Run down the hill at easy pace
pace
hard repeat
for recovery. No other recovery
40 minutes at
tempo or moderate
pace
1
6 miles
7 miles at
at easy
easy pace
pace
6 miles at easy pace
7
Rest or
Cross
Train
Run 2 x 400/800/1600 meter compound sets.
Run the 400 meters at 3K or very hard pace, the
5 x 1600 meter repeats at 10K or
4 miles at
800 meters at 5K or hard pace and the 1600
moderately hard pace. Run 400 meters at easy
meters at 10K or moderately hard pace. No rest
easy pace between each hard repeat
pace
between segments. Rest 2 minutes between
each compound set.
8
Rest or
Cross
Train
2 x 3200 meter repeats at 10K or
4 miles at Run 30 minutes alternating between 30 seconds
6 miles
8 miles at
moderately hard pace. Run 400 meters at easy
at 3K or very hard pace and 30 seconds at easy
at easy
easy pace
easy pace between each hard repeat
pace
pace
pace
9
Rest or
Cross
Train
Run 10 x 100 meter hill repeats up a
steep hill. Run at what feels like a very
hard pace. Run down the hill at 10K or
moderately hard pace for recovery. No
other recovery
10
Rest or
Cross
Train
Run 1 x 400/800/2400/800/400 meter
6 x 1600 meter repeats at 10K or
4 miles at compound set. Run the 400 meters at 3K or very
6 miles
9 miles at
moderately hard pace. Run 400 meters at easy
hard pace, the 800 meters at 5K or hard pace
at easy
easy pace
easy pace between each hard repeat
pace
and the 2400 meters at 10K or moderately hard
pace
pace. No rest between segments.
50 minutes at
tempo or moderate
pace
14 miles. Run the
first 11 miles at
easy pace and the
last 3 miles at 10K
or moderately hard
pace.
Run 3 x 400/800/1600 meter compound sets.
Run the 400 meters at 3K or very hard pace, the
4 miles at
800 meters at 5K or hard pace and the 1600
easy
meters at 10K or moderately hard pace. No rest
pace
between segments. Rest 2 minutes between
each compound set.
7 miles at
Rest
easy pace
8 miles at
Rest
easy pace
11
Rest or
Cross
Train
3 x 2400 meter repeats at 10K or
4 miles at Run 20 minutes alternating between 30 seconds
6 miles at
moderately hard pace. Run 400 meters at easy
at 3K or very hard pace and 30 seconds at tempo
Rest
easy pace
easy pace between each hard repeat
pace
or moderate pace
12
Rest or
Cross
Train
Run 5000 meters at 10K or moderately
hard pace
4 miles at 3 x 1600 meter repeats at 10K or moderately
3 miles at
easy
hard pace. Run 400 meters at easy pace between
Rest
easy pace
pace
each hard repeat
10 miles. Run the
first 9 miles at easy
pace and the final
mile at 10K or
moderately hard
pace
45 minutes at
tempo or moderate
pace
12 miles. Run the
first 10 miles at
easy pace and the
last 2 miles at 10K
or moderately hard
pace
Race Day!