This plan is appropriate for newer runners preparing for their first 10k race and for more experienced runners who would prefer relatively low volume training programme. Before you begin with this plan runners should build their training to the point where they are running at least three times per week for up to 30 mins or more and are conducting aerobic exercise at least 6 times per week total. The training load starts with 2hrs 37 mins in week 1 and peaks at just under 4 hours by week 10. This is a 12 Week Programme.

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