This 4 week beginners 10km programme is designed for those looking to complete a 5km continuous run or for those wanting to move their 10km personal best time to the next level.

This programme will introduce athletes to some key specific 10km sessions, add some structure into their programme and motivate them fully over a 4 week period, with a virtual 2 mile and 10km time trial along the way.

Designed by 2.22 marathoner, 2020 New York Virtual Marathon winner and head coach at Team Real Runners Kevin Quinn, we hope you enjoy your 4 week run journey with us.

- I have received invaluable advice and support from Kevin for over a decade. His knowledge and ability is outstanding but what really sets him apart is his integrity and ability to inspire runners at every level, even though he is at the very top of his game himself, he always encourages and sets realistic targets at whatever level.

* You should be able to run 5km continuously before starting this programme. At all times listen to your body and only attempt what you feel physically capable off.