Meet your10k dream team

Now in its 15th year, organisers hope a record-breaking 16,000 women will take part in the race, which starts and ends in Bellahouston Park, Glasgow.

Last year around £1m was raised by runners for charity.

But don't despair if you've not even looked at your running shoes this year - there is still plenty of time to get fighting fit.

The Evening Times, media partners of the event, have put together a Dream Team to guide you through the next 10 weeks, as the countdown begins to race day on Sunday, May 13.

Olympic-winning, world class runner, Scotland's very own Yvonne Murray, has devised two exclusive training plans for Evening Times readers.

Simple to follow, the beginners' plan is a gentle introduction to running. The improvers will help those looking to beat that magic time of under an hour.

So no matter whether you are new to running or a seasoned jogger, there is a training plan to suit you. Yvonne will guide you through your training over the next 10 weeks, with regular tips and inspirational advice.

Also, Hampden-based physiotherapist, Diane Hunter, and nutritionist, Ann Paul, will be bringing you tips and advice to help keep you injury free and your energy levels up. YVONNE MURRAY, TRAINING: ANYONE CAN RUN 10K WITH MY GUIDE

IF there is one person who knows all about the highs and lows of running, it's gold medalist runner, Yvonne Murray.

"I know some women who think the best part about running is the hot shower afterwards!" laughs Yvonne. "But the most important thing about any training for a race is repetition.

"Sometimes it's hard when you look out the window and the weather is bad or you feel like going home instead of to the gym, but you will find that if you stick to a regular routine you will progress."

As well as being an international athlete, Yvonne has trained teams of women for the 10K for charity.

"I know the initial feeling many women might have is that they don't have the time or energy to train for a 10K. But beginners I've trained often found running gave them more energy and by 10.30pm they weren't exhausted any more."

However, Yvonne stresses anyone taking up a new exercise or fitness regime must check with their GP first.

"My training schedule is only a guide and is meant to be flexible so people can progress at their own rate, depending on ability and how much time they have.

"Anyone can run a 10K, as long as they put in the training over the next 10 weeks."

Yvonne's plan for improvers includes Fartlek training which is shorter, steady runs interspersed with regular bursts of very fast running to improve aerobic fitness and stamina.

"My training plan for improvers is geared to help runners who want to progress or have a target time to work towards - many runners may be looking to run the 10K in under the magic one hour.

"Don't feel frustrated if you are not progressing as quickly as you'd like.

"Remember you don't have to run the whole way round if you're not ready to - race day is also about raising money for charity, having fun and enjoying yourself." DIANE HUNTER, HEALTH: STICK TO OUR TRAINING REGIMES

Diane Hunter is the senior physiotherapist at Hampden Sports Medicine Centre.

Diane says the first place to start your training is at your local sports shop.

"It is very important to get a good pair of shoes specifically designed for running. This will give your training a good foundation.

"Specialist running shops will look at your biomechanics - how you spread your weight over your feet - and assess your foot to help to get the best shoe for your needs."

Common problems people may not be aware of are things such as improper pronation, where the foot either turns in or turns out, which can lead to issues such as painful shin splints.

"Good shoes are the foundation of running and will help you to avoid common injuries and pitfalls when you start running, such as knee problems and achilles tendons."

Experienced runners should also consider investing in a pair of new shoes on a regular basis.

"If you run a lot then you should think about buying a new pair of shoes every six months."

Finally, before any run, make sure you warm up properly and consult your GP if you are starting a new exercise regime.

"You must warm-up before, and cool down after a run, this is especially important if you are pushing yourself that little bit harder.

"Stick to our training programme rather than trying to do too much too quickly and take your time over the 10 weeks to build up gradually.

"Resist the urge to do too much too soon because any injury will really set you back.

• Hampden Sports Medicine Centre, 0141 616 6161. ANN PAUL, NUTRITION: BEWARE CARBOHYDRATE OVERLOAD

Ann Paul has been a nutritional therapist for almost 10 years.

She says the fundamental thing for everyone, whether running or not, is to eat a well balanced, healthy diet full of fruit and vegetables and wholegrains.

"That is the foundation that everyone has to start with, after that you can begin to consider diets geared towards specific things such as exercise."

Despite the popular belief that if you are exercising you need to eat lots of carbohydrates, Ann says the most crucial thing to do is to eat things that will keep your blood sugars level. This will ensure an even supply of energy and avoid that afternoon energy slump.

"Go for lots of colourful fruit and vegetables, and dense breads that will release sugar slowly into your system.

"Also, fruit and vegetables are full of antioxidants and are especially important if you are training because oxidants - which have been linked to heart disease and cancer - are a natural by-product of exercise.

"I wouldn't place too much emphasis on carbs unless you are doing very long runs, like a marathon. Too much carbohydrate can slow you down."

Instead Ann recommends a good mix of fruit, veg, wholegrains, lean protein, complex carbohydrates and lots of water.

"Dehydration will affect your performance and it is important to drink before, during immediately after a run."

The other essential is Omegas three and six. These are found in oily fish, nuts and seeds.

"Omega is especially important for joint mobility and suppleness. I see people who find it challenging to change their diet, but once they start to make even small changes they see big improvements."

•Contact Ann at The Consulting Rooms, 34 West George St, 0141 332 2220. HOW TO ENTER •It costs £17.50 to enter the 10K if you get your application in by Friday, March 23 (£15.50 if a Scottish Athletics Federation affiliated runner).

•After Friday, March 23, entry costs £21 and £19 respectively.

• If you enter both the 10K and the Fresh 'n' Lo Great Scottish Run 10K, which is on September 2, you can save £12.

•To enter both races costs £30 (£26 if an SAL affiliated runner) before March 23, and £37 and £33 after that.

•Application forms for the Resolution Asset Management Women's 10K are available from the race hotline 0845 270 0166.

•You can also enter online at www.runglasgow.org which contains full race and training information including a programme for beginners, advice on healthy eating, charities, the route, results and pictures from last year.

•If you don't want to go out running on your own - and it's not advisable after dark - join the Women's Jogging Network, which has trained coaches at 10 venues in the city.

• The Women's Jogging Network have courses and memberships suitable for women of all ages and for both beginners and more experienced runners.

• Call 0141 287 5079 for more information.