'm not in great shape at the moment but I'll probably run it in around 43 minutes.What tips do you have for people taking part in their first 10K in Manchester?It's an ideal distance for beginners because it's not too far, so anyone who's generally fit can get

Open water swimming's poster girl Keri-Anne Payne made history when she took silver in the very first Olympic 10K marathon swim in Beijing. A year later she followed this feat with gold at the 2009 World Championships.A true water baby, Keri

to ladle it out, which was uncomfortable. I knew it was audacious to attempt it but I'd have been disappointed if I didn't do it. I wanted to kayak to where the trail officially started, which is Captain Cooks monument. It was an extra 10K but when you get

1984 - Los Angeles Olympics, 1500m silver1983 - World Championships, 1500m gold1982 - European Championships, 1500m gold          Commonwealth Games, 1500m goldSteve is supporting Nike’s sponsorship of the British 10K, which is taking place on 8th July

South Run last year and I was pleased that I won that race in 46:26, which was really good. But the marathon is a different ball game and I'm stepping up to it slowly. Last year I did the 10K for the first time in a championship. I'm heading

, those longer sessions are important confidence boosters. Before a marathon you’ll have a breakthrough run – you might complete a 20-mile run and suddenly you know you can do it, or before a 10K run you might have a great interval session