Three weeks remain before the redspottedhanky.com Sunderland City 10k gets underway.

Last week’s training blog stepped up the intensity and providing limbs are feeling free and easy again after those sessions, it’s more of the same this week as we look to push on in the build up to the race.

Ideally going out for the first session tomorrow (Tuesday) the aim should be a steady three mile run. However, hopefully now coming into the third week of training, the limit of what represents a steady pace should have risen a degree, and it’s important to keep right on the edge of what you find comfortable. While respecting the fact the weekend’s run may have been a bit of a push, it’s imperative to not simply sit in an easy comfort zone, even when targeting a steady, consistent run.

On Thursday, have another go at last week’s distance of two and a half miles, again really focusing on picking up the pace. Having warmed up and gotten into a good rhythm through the first half a mile, turn on the gas and build up your pace so you’re really motoring, as ever maintaining a good steady action, focusing on your breathing.

When you do push on like this it is extremely useful having a running partner as although you shouldn’t be able to chat at this level of intensity, having someone alongside you can be great for motivation and you’ll find that you push each other along and resist any urges you may get to slow down or take a breather.

For Saturday’s session this time around, we’ll be upping the distance once more.

Now at the end of three weeks of training, you will be feeling an improvement and hopefully you’ll be feeling good about your increasing level of fitness as you approach the 10k on June 26.

This coming weekend, the target distance should be four and a half miles, that’s just a little over seven kilometres and well on the way to race distance.

Now with another week’s training under your belt, the aim of the weekend run should be to start building up towards your final, race pace, with the distance itself becoming less of an issue for your body to cope with.

Go out at a steady conversational pace with your partner for the first half a mile and then start to increase the pace; making the transition earlier than you did last week. Don’t attempt to bolt off or put in a sprint finish at the end but try and attain a higher average pace for the majority of the run than you have done up to this point.

After getting into your stride through the first section, try to maintain a level thereafter where you’re not able to converse easily with your partner, and are focused on your running and maintaining that elevated pace.