BLOG: Fitness coach Jamie Kennedy on getting your mental focus for the Pennine 10k

It’s time to lighten the load on your body and give it chance to be fully prepared for the 10k.

This week should be about ensuring that you get the optimum nutrition and ensuring your body is able to perform at its best without being tired from all the hours of training and preparation in your build up.

My five essential things for you to do this week:

1 Lots of sleep

2 Drink plenty of water

3 Make healthier food choices

4 Stretch

5 Avoid consuming alcohol

The day before the race it is really important for your body to stay hydrated by drinking around three litres of water and eating plenty of healthy foods.

Try to ensure this includes fruit and vegetables and also pasta or rice dishes will give you carbohydrates which will help to sustain energy levels during the run.

It is also important to go to bed early enough so that you don’t feel tired for the 9-30am start and allow yourself time for breakfast - something like porridge is normally a good choice around two hours before the run.

I hope you all enjoy the day and for those of you raising money for your chosen charities – give yourselves an extra pat on the back on completion!