THERE are just 10 weeks to go before the Great Scottish Run kicks off in Glasgow.

By Ann Fotheringham and Catriona Stewart

THERE are just 10 weeks to go before the Great Scottish Run kicks off in Glasgow.

If you haven't started your training, then it's time to knuckle down!

This year's event, in association with Lloyds TSB and Bank of Scotland, takes place on September 6.

Clyde 1 DJ George Bowie is shaping in readiness for the run - and he's urging Glasgow fitness fans to join him.

Radio favourite George has vowed to set a good example by swapping his chat show for something more active.

The keen runner called on mums and dads to get their children involved in the junior category.

And novice runners have no excuse, with the event offering a half-marathon and 10k to cater for all strengths and abilities.

George said: "My training is going brilliantly. I had a boxing match with Tommy Sheridan to prepare for, so I've been getting up every morning and running four miles before breakfast.

"I've lost half a stone and I'm probably in the best shape of my life. I'd definitely urge families to get involved. It's a great day out and the best way to get kids fit and healthy."

The keen runner is being spurred on by the fact he's raising cash for the Meningitis Trust, a cause close to his heart.

He added: "My daughter had meningitis last year so running for the Meningitis Trust is a great motivation.

"It's hard to keep going sometimes, but when you're running for something that's important to you then there's no way you can give up.

"It really spurs you on."

The race, which is backed by the Evening Times, has pulled in more than half a million runners since it began in 1982.

Last year almost 19,000 men and women participated in the half marathon - viewed as one of Scotland's most prestigious road races - 10k and junior race.

And this year organisers hope to smash that figure.

Today we're publishing a training plan for those who have done the 10k and want to move up to the half-marathon.

It's not as big a step as you might think - with some determination, you can do it!

Top tips for running a half-marathon

THIS programme is a 10-week training schedule geared towards you completing the Great Scottish Run on September 5, following on from the 10k schedule used to complete the Ignis Asset Women's 10k.

Before starting on an exercise schedule always consult your GP. The long slow run (LSR) is the most important run of the week as it gets you used to the discipline of spending a long time on the road and also is excellent for your aerobic training.

Initially you may have to jog/walk the LSR, but try not to miss this session.

Before each session, warm up properly by walking briskly. After each session, spend at least 15 minutes doing cooling-down stretches. Stretch the quads (front thigh muscles), hamstrings, calf muscle, Achilles heel and hips. Do not force the stretch or bounce in it. Hold each stretch for at least 40 seconds on both sides.

This will help to alleviate muscle aches and prevent injury.

BEGINNERS HALF-MARATHON TRAINING SCHEDULE

WEEK 10 MONDAY JUNE 29 - SUNDAY JULY 5
MONDAY: Rest
TUESDAY: 30 mins easy pace
WEDNESDAY: 25 mins medium pace
THURSDAY: Rest
FRIDAY: 30 mins easy pace SATURDAY: Rest
SUNDAY: 5 mile LSRWEEK 9 MONDAY JULY 6 - SUNDAY JULY 12
MONDAY: Rest
TUESDAY: 40 mins easy pace
WEDNESDAY: 25 mins medium pace
THURSDAY: Rest
FRIDAY: 40 mins easy pace SATURDAY: Rest
SUNDAY: 6 mile LSRWEEK 8 MONDAY JULY 13 - SUNDAY JULY 19
MONDAY: Rest
TUESDAY: 40 mins easy pace
WEDNESDAY: 30 mins medium pace
THURSDAY: Rest
FRIDAY: 40 mins easy pace SATURDAY: Rest
SUNDAY: 6 mile LSRWEEK 7 MONDAY JULY 20 - SUNDAY JULY 26
MONDAY: Rest
TUESDAY: 40 mins easy pace
WEDNESDAY: 35 mins medium pace
THURSDAY: Rest
FRIDAY: 40 mins easy pace
SATURDAY: Rest
SUNDAY: 7 mile LSRWEEK 6 MONDAY JULY 27 - SUNDAY AUGUST 2
MONDAY: Rest
TUESDAY: 40 mins easy pace
WEDNESDAY: 40 mins medium pace
THURSDAY: Rest
FRIDAY: 40 mins easy pace
SATURDAY: Rest
SUNDAY: 9 mile LSRWEEK 5 MONDAY AUGUST 3 - SUNDAY AUGUST 9
MONDAY: Rest
TUESDAY: 40 mins easy pace
WEDNESDAY: 40 mins medium pace
THURSDAY: Rest
FRIDAY: 40 mins easy pace
SATURDAY: Rest
SUNDAY: 10 miles LSRWEEK 4 MONDAY AUGUST 10 - SUNDAY AUGUST 16
MONDAY: Rest
TUESDAY: 40 mins easy pace
WEDNESDAY: 40 mins medium pace
THURSDAY: Rest
FRIDAY: 40 mins easy pace SATURDAY: Rest
SUNDAY: 10 miles LSRWEEK 3 MONDAY AUGUST 17 - SUNDAY AUGUST 23
MONDAY: Rest
TUESDAY: 40 mins easy pace
WEDNESDAY: 40 mins medium pace
THURSDAY: Rest
FRIDAY: 40 mins easy pace
SATURDAY: Rest
SUNDAY: 11 miles LSRWEEK 2 MONDAY AUGUST 24 - SUNDAY AUGUST 30
MONDAY: Rest
TUESDAY: 40 mins easy pace
WEDNESDAY: 40 mins medium pace
THURSDAY: Rest
FRIDAY: 30 mins easy pace
SATURDAY: Rest
SUNDAY: 7 miles LSRWEEK 1 MONDAY AUGUST 31 - SUNDAY SEPTEMBER 6
MONDAY: 30 mins easy pace
TUESDAY: 15 mins easy pace
WEDNESDAY: 40 mins medium pace
THURSDAY: 20 mins walk
FRIDAY: Rest
SATURDAY: 20 mins walk
SUNDAY: RACE DAY!