With just hours to go until the biggest 10K in the Midlands, runners of all ages and abilities are getting ready to walk, run and dance their way around the course.

Among them are elite runner Andy Vernon, Brummie boxing champ Frankie Gavin and Blues hero Darren Carter.

They met for a pre-run catch up at Hotel du Vin in the city centre.

All running with a different goal, the three professional sportsmen have given us an insight into their last-minute preparations ahead of Sunday's run, sharing a bit more about their hopes for the day...

Andy Vernon

Andy Vernon prepares for the 10K

Triple European medalist and Rio Olympian is back from the Gold Coast ready to hit the streets of Birmingham on Sunday.

The elite runner won the Birmingham Half Marathon back in 2016 and made it to the men's 10,000m Commonwealth Games final last month. He's hoping for a great result this weekend too.

"I'm not changing an awful lot now that we are approaching the race. I'm not training as much in the few days leading in, so I'm eating a little bit less, which is the main thing that changes.

"My meals are very nutritious, and I'm getting the big three in: the veg, protein and carbs. On the morning of the race, it'll be the same as any race day. I'll have some porridge, maybe a slice of toast and I'll be good to go.

"Training is easing down, not because I want to avoid injury, but because I don't want to go into the race with tired legs. In training I run around 100-110 miles a week.

"I feel good, confident. I've got an hour run on Saturday. It's a fine line between keeping mobile and keeping your legs fresh. I haven't got a time in mind, I just want to go out and race well.

"My advice to runners is to go out and enjoy it. Pace yourself, run at a similar pace that you train at and that you know you're comfortable with. If you've got a bit at the end, then burn it off! Pick up the last kilometre.

"During the last 400m, you're focused on getting to that finish line, but during the race you can enjoy the crowds. To finish a 10K, you have to run quite relaxed, you can't be on the limiter the whole time. You know everyone's there, so you can soak it up."

Frankie Gavin

Frankie Gavin

Frankie, a former British and Commonwealth welterweight title holder, runs the Ringside Gym in Acocks Green, so he's no stranger to the graft it takes to get round a 10K course.

"I've had a little break from boxing so while I wouldn't say I was at peak fitness, I'm always naturally fit - I can always run six miles.

"If you haven't done it before, then you have to get yourself running. When I'm fighting, sometimes I'll run 50 miles a week at my own pace. This week I've taken it easy - you're not going to get any fitter in one week, so there's no point in killing yourself!

"Just chill out, enjoy it, and do a few little runs before the day. On the day, we'll have a couple of nice energy drinks, get some porridge to carb up, and then after we're going to wet the baby's head!"

Frankie is running the 10K with his cousin, Mike McMahon, to raise money for Birmingham Children’s Hospital Charity. The hospital’s doctors and nurses helped save the life of Mike’s newborn son Callum.

Callum was rushed to the hospital by ambulance after becoming unresponsive at just two days old. Thanks to the care he received at the hospital, he is now recovering from a blood sugar illness.

"I'm running to raise money for the Children's Hospital, just to give something back after they helped Callum. So far we've raised around £2,400.

"If I'd been training really hard, my competitive edge would kick in and I'd want to do welll, but we just want to have fun with this. We don't want to be last, of course, but I want to enjoy the experience. Birmingham supports its athletes, and we hope they show up for this too!"

Darren Carter

Darren Carter and Frankie Gavin will be running the 10K

Solihull Moors’ Player/Academy Coach Darren Carter will be making his 10K debut on Sunday.

"My football season only finished last Saturday, so my training was mostly football based. This is the fittest I'm going to be!" he said.

"This week I've been working on conditioning, doing longer runs and lifting weights to get stronger. During the game, I cover more than 10K but running it in one go will be more of a challenge. But it's one I'm looking forward to, especially when it nears the end and it gets a bit tougher.

"My diet has to coincide with the football season, so I've just carried it on this week and I'm going into it like I would a game."

The footballer is raising funds for Mary Stevens Hospice, Stourbridge, which has been providing critical care for Natalie Osborne, the cousin of his fiancée Sally.

Halesowen-based Natalie has been bravely battling Dementia for almost half of her life, despite only being 29.

“Natalie continues to show strength beyond measure every day when many others would have given up,” said Darren.

“She is a true inspiration and each day she is with us is a blessing. It’s been a tough ride for ‘Natty’ in recent weeks and given the level of care and love she has been shown by all the staff at Mary Stevens Hospice, I wanted to give them something back.

“The hospice is currently trying to raise funds to build a day centre to provide people like Natty with 24/7 critical care, and also offer their families respite."

Which other athletes will be taking to the course?

10k map
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The elite men’s race will take on a distinctly Commonwealth flavour with Ugandan Moses Kipsiro the main attraction. Three-time Commonwealth champion Kipsiro lines up too, while veteran Frenchman Bob Tahri will also be expected among the frontrunners.

In the women’s race, the trio of Gemma Steel, Jenny Nesbitt and Katrina Wootton will compete in a Battle of Britain over the 10K course.

If they haven't got them already, participants can collect packs on Saturday, May 5, at the Up & Running store on Colmore Row.

The event will be broadcast live on Channel 5 (10am-12pm) with Wolverhampton-born Blue Peter presenter Radzi Chinyanganya on the start-line to introduce the TV coverage.

Last year’s 10K raised over £1.4 million for local and national good causes. It is described as an ideal training event for those taking on the Simplyhealth Great Birmingham Run half marathon on Sunday, October 14.

Roads will be closed on Sunday, May 6, to allow all participants and spectators to enjoy the Simplyhealth Great Birmingham 10K in safety. To find out which roads are closed and the times they re-open visit www.greatrun.org/great-birmingham-10k.