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COURSEINFORMATIONAll you need to know about the York 10K

RACE GUIDE 7TH AUGUST 2016

All profits from Run For All Ltd go directly to the Jane Tomlinson Appeal. All entrants are encouraged to fundraise for the charity of their choice.

DON’T BE LATE!See our event

timetable on page 2

WIN A 2017 10K SEASON

TICKETFind out how on page 5

EVENT TIMETABLE

WELCOME

WHAT WILL BE INCLUDED IN MY RACE PACK?

Your Race Number

• Don’t worry if your race pack seems a little light. Your race number already has your timing chip attached to it, and there is a tear-off baggage strip at the bottom.

• Please make sure it is worn as issued, fixed to the front of your T-shirt or running vest and is clearly visible. You will need your number to use the baggage store and to gain access to the assembly area.

Please do not swap or pass on your race number – we will not know who to contact in an emergency if you do. Any runners doing so will be disqualified.

Make sure you write your name, emergency contact details and any medical information – including medication you may be taking – on the back of the number. If you have any conditions we need to be aware of, please mark a red cross clearly on the front top right hand corner of your race number.

Before you drop your kit off at the baggage store, please tear off the baggage label from your race number and fix it securely to your bag. Please note that baggage is left at your own risk and the organisers shall not be held liable for loss or damage.

If you have any questions, please get in touch. It’s one less thing to do on race morning.

Email: info@runforall.com

Well done on joining the thousands who are taking part in the eighth Asda Foundation York 10K.

With a truly stunning course that is both flat and fast - making it perfect for all abilities - the York 10K is understandably one of the most popular events in the region’s running calendar.

The event gets bigger and better every year and we know 2016’s run will be no different - we hope you are looking forward to it as much as we are!

We’re extremely proud supporters of the Asda Foundation 10K Series - and all those dedicated participants who are helping to carry on Jane Tomlinson’s remarkable legacy.

To say thank you for taking part on Sunday 7th August, we’ll be staging a host of activities for all ages in the event village - so don’t forget to bring the family along!

For the first time, we’ll also be offering complimentary medal engraving so you have a very special memento of a job well done.

We’ll see you there!

A very warm welcome to the historic city of York for the eighth Asda Foundation York 10K; we hope you’re looking forward to a really special day.

We’re very proud to host this popular annual event, unsurprisingly lauded as one of the most beautiful 10K runs in the country.

Now in its eighth year, it is really encouraging to see this event go from strength to strength, continuing the legacy of the late Jane Tomlinson CBE. Last year’s run raised in the region of £160,000 for some very deserving causes and we hope that a similar sum can be raised in 2016.

Whether you’re running for charity, for a fast time, or just for fun, we hope you have a day to really remember. After the run, we’d like to invite you to stay around and explore just some of the many attractions, cafes, bars and restaurants that York has to offer.

Whatever your plans, we hope that you spend the day with a smile – and end it wearing your medal with pride.

Councillor Nigel Ayre Executive Member for Culture, Leisure and Tourism City of York Council

THINGS TO LOOK OUT FOR

7.30AM Race office,

baggage store and assembly

area open

8.45AMRunners to make their way to the assembly area

9.15AM Warm Up

9.30AM Race starts

1. Event atmosphere on the Knavesmire Soak up the buzz and music pre and post-race, and find the all-important race office, baggage store and toilets before you make your way to the assembly zone. Come back after your run to enjoy the fun.

2. Asda Foundation Family Fun Zone Don’t miss the Asda Foundation Team who will be providing lots of FREE activities for the whole family on the Knavesmire.

3. Parking Follow signs for event parking where you will be directed to the race course car park via Bishopthorpe Road from the south.

4. Medal Engraving The Asda Foundation will be offering FREE medal engraving so you have a very special memento of a job well done. Find them in the Event Village on the Knavesmire.

5. Charity Village Be sure to visit the charity village on the Knavesmire where you will find the Jane Tomlinson Appeal and many of our other fabulous partner charities.

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• Please assemble according to the predicted finish time you gave when registering. The location of the assembly area on Knavesmire Road is shown on the Start/Finish map overleaf, and will be clearly signed on the day.

www.runforall.com

START/FINISH MAP

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EVENT FACILITIES

1. Toilets

2. Baggage Store – Please ensure that any baggage is dropped off in good time in order to make your way to the assembly area.

3. Race Office – This will be open on Saturday from 12pm to 3pm and from 7.30am on event day. Please note, you do not need to register on the day.

4. Event Village – playing host to our wonderful partner charities, and our very own Jane Tomlinson Appeal. For more information on our partner charities, please click here.

5. Massage – available for that all important rub down once you’ve finished!

6. Goody Bags – a goody bag awaits for each finisher, please be sure to only take one.

7. Friends & Family Meeting Point – be sure to agree a place to meet beforehand. The Event Village will be buzzing on the day and is as good a place as any.

8. Assembly Area – Assembly on Knavesmire Road will be according to predicted finish time. The areas will be marked from sub 40 through to 1 hour 15 minutes. In addition, there will be areas for ‘runners’, ‘joggers’ or ‘walkers’ if you are not sure of your finish time.

9. Refuel – You will find a selection of food and beverages on offer pre and post event on the Knavesmire.

10. Medal Engraving – Find the Asda Foundation in the Event Village offering FREE medal engraving.

11. Asda Foundation Family Fun Zone – A variety of activities for the whole family.

12. Colleague Hospitality

Water Station

First Aid

Start

Finish

S

F

www.runforall.com

YorkRacecourse

EborStand

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CAMPLESHON RD

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The Knavesmire

YORK 10KStart & Finish Area

1. Toilets2. Baggage3. Race Office & Lost Children4. Event Village5. Massage6. Goody Bag Distribution7. Family and Friends Meeting Point8. Assembly Area9. Refuel10. Medal Engraving

11. Family Fun Zone

12. Colleague Hospitality/VIPFirst Aid

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Water Station

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Remember to check out a host of FREE activities!

THE COURSE

PACERS

WHAT YOU CAN EXPECT

Locations of course facilities are approximate. For more details about the course, please visit runforall.com.

KM flags will be prominently displayed around the course.

Bottled water – kindly provided by the

Please be considerate of runners behind you and throw empty bottles into the bins provided.

Fixed First Aid stations, with roaming medical provision across the course should you fall into difficulty.

PLEASE LISTEN TO THE INSTRUCTIONS OF RACE MARSHALS AND POLICE ON ROUTE.

Most of the route will be traffic-free, although vehicles may at times be using the same road and separated from runners by cones.

IF YOU NEED TO WALK AT ANY POINT, IT’S NOT A PROBLEM.

However, please be considerate to other runners and move to the side of the route, and avoid walking in large groups that may be difficult to overtake.

If you need to drop out, please try to make your way to one of the clearly marked retiree points or a first aid point on route and give your race number to a race marshal. If you need to get to the finish area, we’ll arrange transport for you as soon as possible.

We’ve previously discouraged people from wearing headphones for safety reasons. However, there is now an option that allows you to enjoy your music and still hear everything around you including marshal instructions, emergency vehicles and fellow competitors.

Aftershokz is the official headphone provider of the Asda Foundation York 10K. Aftershokz sit comfortably in front of the ear and use bone conduction to deliver sound through the cheekbones to your inner ear.

Please use the voucher code RFA16 for £10 off any Aftershokz model – visit www.aftershokz.co.uk for more details.

Look out for our team of pacers on the day, pacing at 5 minute intervals between 40 minutes and 1 hour 15 minutes. They will be wearing backpacks with flags displaying the finish time they are pacing, and will assemble in the correct area according to predicted times. Use them to hit your personal targets - and be sure to say thanks once you’ve crossed the line!

The Asda Foundation York 10K is licensed under the UK Athletics Road Race/Multi Terrain Rules for Competition and operates in accordance with the licence requirements. UKA Licence No: 2016-22645.

TECHNICALITY ALERT - AFFILIATION

£10DISCOUNT

for Asda Foundation Run For All

10Ks

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Fulford Road

Terry’sFactory

Scarcroft Road

The M

ount

EventVillage

Knavesmire Road

Albem

arle Road

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A103

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RACECO

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Micklegate

River Ouse

NUNNERY LANE

York Minster

BIS

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ORPE

RO

AD

Clifford’s Tower

BISH

OPT

HO

RPE

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First Aid

City Wall

Route

Distance Markers (km)

Water Station

Two Way Section

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8

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GOODRAM

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START/FINISH

The wonderful crowds in York are sure to come out in force, pushing you on when it gets tough. Our partner charities will occupy a vibrant series of cheer points across the course, and with entertainment throughout, you won’t be short of encouragement!

www.runforall.com

WHAT WE ASK OF YOU

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TOP TIPS1. As race day approaches, make sure you

have trained in the kit you intend to wear

so you know it doesn’t chafe or give you

blisters. Race day is not the time to break in

new shoes!

2. Visualise race day in training:

See yourself running a strong race and

one where you achieve your personal

targets. Being mentally fit will allow your

body to perform.

NUTRITION

BE PREPARED

JOIN THE CONVERSATION

1. Maintain a normal high carbohydrate training diet in the

week up to the race. Whatever your breakfast choice on

the morning of the event, try it ahead of your long training

runs. You’ll need food that settles well and fuels you.

2. Practice drinking on training runs – hydration is a fine

balance. Don’t start the event dehydrated, but ensure you

drink through the event according to your thirst. You may

not need to drink at every drinks station.

Be organised and equipped: Check the weather forecast, and ensure you have the right kit in your bag. Leave plenty of time to get to the start, so you can stay relaxed, calm and focussed.

1Find your motivation: Whatever your reason or reasons for running, remind yourself of them regularly and never lose sight of what crossing that finish line means to you.

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Let us know how your training’s going, meet your fellow runners and find out the latest news by following us on Twitter @runforall or like our Facebook page Jane Tomlinson’s Run For All.

TRAINING

www.runforall.com

Simply tell us how many years the Asda Foundation York 10K has been running. (Clue: the answer is somewhere in this guide). To be in with a chance of winning, tweet us @runforall with your answer before Race Day.

WIN A 2017 10K SEASON TICKET

OUR PARTNER CHARITIES

OFFICIAL SUPPORTERS AND MEDIA PARTNERS

The Asda Foundation York 10K is a not-for-profit event with all proceeds after the staging of the event going to charity. You can choose to raise funds for the Jane Tomlinson Appeal, any of our official partner charities or any other charity or good cause which is close to your heart. Click on the partner charity’s logo to find out more and request a fundraising pack.

Good luck from the Run For All team, we hope you have a fantastic day!

6www.runforall.com

SHEFFIELD 10K FOUNDATION

30TH OCTOBER 2016

HEROES WILL BE MADE

Enter online at runforall.comAll profits from Run For All Ltd go directly to the Jane Tomlinson Appeal. Under UKA rules

#MAKINGHEROES