This plan is a good fit for experienced competitive runners who are prepared to train twice a day some days in pursuit of improved 10km performance. Before you begin the plan you must build your training to the point whereby you are running at least three times per week, including some moderate and high intensity intervals and some easy runs lasting around 7 miles. Realistically you should be training aerobically at least seven times per week. The training load starts at 5 hours 40 mins in week 1 and then peaks at 8 hours 41 in week 10.

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