GET on your running shoes and start training now for this year's Bradford City Runs, in aid of the Telegraph & Argus Bradford Crocus Cancer Appeal.
The annual race, which this year takes place on Sunday, October 26, is organised by Bradford Council in partnership with Bradford Athletics Network (BAN) and they pledge to donate 40 per cent of race entry fees to the Appeal.
There will be four runs held on the day, a one-mile family race, a five-kilometre, 10k or half-marathon route.
The Telegraph & Argus has teamed up with the University of Bradford, Yorkshire Cancer Research and the Sovereign Health Care Charitable Trust to raise cash to help make the city's groundbreaking work to fight the disease faster than ever before.
The inaugural family race is a one-mile circular run on Thornton Road, starting at 9.15am.
All routes start and finish in the city's multi-award winning City Park.
The accurately measured multi-lap course takes in the college and university. All roads will be closed to traffic, offering runners and spectators a unique city centre event.
More than 400 runners took part in last year's City Runs and this year organisers hope to attract 1,000 entrants.
But what training schedule should first-time runners be following in the build-up to the race?
Simon Forde, of BAN and City Run organiser, has offered key advice to people stepping onto the streets for the City Runs.
He said: "You need to start right now. Eight weeks training for a 10k is the minimum. Ten weeks is better.
"You need to check with your GP first that you can do a run.
"You need to be aiming to go out training three times a week. You need to do two easier runs and one longer and harder run at the weekend.
"Vary the type of training you do.
"The first week of training you want to be building up from two to 3km. The fourth week, you need to be having an easy week. From weeks five to seven, build up runs and be able to do three to four kms comfortably.
"With two weeks to go, you want to be able to do a 5km comfortably.
"The big danger is people leave it too late and do too much training before the race. People should start early and have a bit of time to recover before the race.
"Build up training slowly. If you do too much too quick you will get injured.
"The only kit you need to have is a decent pair of trainers.
"The most important lessons are perhaps threefold, for anyone starting running. First build up slowly, only increasing your mileage by ten per cent week by week.
"Second, vary the distances and intensities your run at. Thirdly, start now."
SIGN UP TO TAKE THE CITY RUNS CHALLENGE
Sam Butterworth, sports and societies officer at the University of Bradford’s students’ union, who has signed up for the City Runs' 10k, said: “I’m happy to do the race, as it’s a cause based on campus at the University.
“It’s a big city movement which I would urged people to get behind.
“A number of representatives of different sports clubs and societies and management of the students’ union are taking part in the City Runs.”
To sign up for the race, go to telegraphandargus.co.uk/cityruns. All runners will be asked if they would like to collect sponsorship for the Crocus Cancer Appeal.