Get in shape: Train smarter

Contrary to popular belief, running a 10K is actually a very achievable goal. With some training and perseverance it can be fun, achievable and, of course, competitive - and none more so than the Norwich Union City v City 10K.

To get you in shape for the big day, we've prepared some great training advice, with a little help from Norwich Union - the team behind UK Athletics - to make the journey even easier.

Starting to get active

Congratulations - you've signed up to the Norwich Union City v City 10K. Now it's time to get in shape, to make sure you give your city your best on the day.

Whether you are a couch potato or a fitness fanatic, the key is preparation. If you've never done a 10K run before, then don't panic. Be sensible, be patient and devise a training plan that will suit YOU. Start slowly, get into a routine from the start and stick to it. Exercise at a time and on days that suit you, and follow the SMART training approach below.

Setting realistic goals is the key to staying motivated. Think about what you want to achieve and most importantly, visualise your success on the day as you carry yourself - and your city - over the finishing line.

Training SMART

Your goals should be:

Specific

Be specific about what you want to achieve. Turn "I want to be fitter" into "I want to be able to run 10K without feeling exhausted". Turn "I want to use the gym more" into "I want to go to the gym three times a week". You should be able to see whether you have achieved your goal or not. Don't throw in the towel if you fail. Accept it, revise your goals (see below) and move on.

Measurable

Being specific is a big step towards having measurable goals. Measurable means being able to see whether you have done what you set out to achieve. But it also enables you to see how close you have got. You may not be up to a goal of running 10K yet, but if you are at 8K, that is not absolute failure! You can see that you have moved towards your goal and what more you need to do.

Adjustable

You may intend going to the gym three times a week. A crisis at work or home may mean this becomes unrealistic. Don't throw your hands up and say "I've failed!" Be flexible. You may want to do a walk or run from home instead, or to cut to two sessions. Adapt to take into account changing circumstances. You may be getting fitter more quickly or more slowly than you expected. Adjust goals accordingly. It's the smart thing to do.

Realistic

There's nothing more demoralising than setting yourself goals that are either too easy or too difficult. You either achieve them early and have nothing more to aim for, or realise they are never going to happen! Set a goal or series of goals that you can achieve but are challenging. But remember the previous point. Adjust your goals rather than sticking with ones that become inappropriate.

Time-based

This doesn't mean setting times you want to run. What it means is that the best way of setting goals is to have a series of them. You should set some short, medium and long-term goals. In particular, focus on daily and weekly goals to give you motivation to get out there every time. Your short-term goals should be stepping stones towards longer-term goals. For example, going to the gym or for a run three times this week will take you towards your goal of running the Norwich Union City v City 10K.