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Time to start East Coast Run training

PUBLISHED: 10:28 27 August 2010 | UPDATED: 11:57 16 September 2010

FORMER Olympic 10,000 metre runner Paul Evans is teaming up with The Mercury to provide a weekly training plan for this year's East Coast Run.

It's time to put on the running shoes this weekend for entrants wanting to be in top form for the race on Sunday, October 24.

FORMER Olympic 10,000 metre runner Paul Evans is teaming up with The Mercury to provide a weekly training plan for this year's East Coast Run.

It's time to put on the running shoes this weekend for entrants wanting to be in top form for the race on Sunday, October 24.

Great Yarmouth's premier athletics event attracts hundreds of runners of all abilities from across East Anglia.

Now in its third year, the East Coast Run is organised by Great Yarmouth Road Runners in association with Great Yarmouth Borough Council, Active Norfolk, Greater Yarmouth Tourist Authority and Town Centre Partnership. The Mercury is media partner.

Evans, who competed in the Barcelona and Atlanta games, will be providing a weekly training schedule for entrants.

He said: “All sessions should start with some gentle stretches paying particular attention to your lower limbs, muscle groups, hamstrings and calf muscles.

“Please do not ignore rest days - remember rest is part of training. These days will allow your body to recover and repair and also cut the risk of injury.

“Sunday's long run is the most important session of the week, it is time on your feet building endurance and should be run/walked at a pace that feels comfortable.”

Register online at the Great Yarmouth Road Runners website www.gyrr.co.uk Copies can be downloaded and send in by post or call 01493 302179 for an entry form. The minimum age on race day is 16. All who finish will receive a memento.

Week 1 starting August 29

Sunday: 5 min walk/jog warm-up; 10 min easy run/jog; 5 min walk/jog; warm down.

Monday: Rest

Tuesday: 5 min walk/jog warm up; 10 min easy/jog; 5 min walk/jog; warm down.

Wednesday: Rest.

Thursday: 5 min walk/Jog warm-up; 5 min at race pace; 5 min walk/jog warm down.

Friday: Rest.

Saturday: 5 min walk/jog warm-up; 10 min run/jog; 5 min walk/jog warm down.

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