This is meant for everyone; all abilities. This plan would be more appropriate for 10km and half runners. For the advance runners, extra runs or a little bit more volume may be added to have the proper stimuli. If you are new to running, the same model can be apply, but I would reduce the time/km of the runs for what you can do at the moment!

This training plan focuses on your Base. It's a 4 week progression where most runs are meant to be Easy. I based the WOs on RPE : Rate of Percieved Exhaustion so if you don't have your Threshold / Race pace, you can still have great success completing this plan. General rule of thumb, keep the easy workouts extra EZ and go hard on those casual hard days. If you have more time, you can supplement the training plan with other activities such as swimming/cycling and others (activities that doesn't have lots of impact like running).