00:03He's unquestionably one of the very best.
00:09My top tip to run 10k is
00:13Number one, do not wear new shoes.
00:16If you wear new shoes you get blisters and you might not even finish the race.
00:20Number two is make sure you eat well the night before your race.
00:27Number three, make sure you hydrate yourself during the race when you pick up water.
00:33And number four is don't go too hard in the race at the beginning.
00:37Make sure you pace yourself so you can finish strong towards the end of the race.
00:42And number five is make sure you wear the right gear.
00:46Make sure you're not wearing loads and layers because in the race you're going to get really hot.
00:52Think about how hard you work, how much work you put into it.
00:55This is your moment and just make most of it and just enjoy it.
01:00Make sure you warm up, stretch well.
01:03Because what you don't want to do in the race is pull a muscle.
01:07Make sure you cool down.
01:09Because if you don't cool down you're going to get all kind of tightness and cramps and stuff.
01:13So it's important that you flash the system.
01:16You start off with the first week, you do a few runs, second run.
01:20You know, you do three times, four times and just increase your training slowly.
01:25Go and run, run like frost, go and just do it.
01:29Everyone's doing it.
01:31You know, good is not enough to win a gold medal.
01:33You've got to be excellent.
01:34You only get one chance, one moment.
01:36And this is my moment.
01:37That's my moment.
01:39Which one looks like a little bit of a fruit.
01:39I believe they are still ready for me.
01:39Sam Family, matter how much.
01:39That's my moment.
01:40Oh my God!
01:46That's my moment.
01:50You
