This 12‑week NLRC Intermediate 10‑Mile Plan is designed for runners who already have a consistent base and want a structured, confidence‑building path to a strong 10‑mile performance. The plan uses simple, effective RPE‑based guidance to help you build endurance, strength, and speed without burnout.

You’ll train 4–6 times per week with a balanced mix of easy running, tempo work, intervals, long runs, and structured strength and conditioning. Every session includes clear warm‑ups, recoveries, and cool‑downs so you always know exactly what to do.

This is a tried‑and‑tested coaching framework, used successfully with NLRC athletes to improve strength, confidence, and race‑day consistency.

Perfect for runners training for events such as the Great South Run, Great North Run, or any similar distance race.

Strength and conditioning sessions are runner‑specific, require minimal equipment, and do not require a gym. These sessions are structured and delivered through a mix of follow‑along YouTube videos and short instructional clips.

If you’d like this plan tailored to your life, goals and training history, you’re welcome to upgrade to NLRC coaching whenever you’re ready. You can reach me at nolimitruncoaching@gmail.com

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RPE Guide
1–2: Very easy (walk/shuffle)

3–4: Easy (conversational)

5: Steady (purposeful, controlled)

6–7: Tempo/threshold (comfortably hard)

8: Hard (focused effort)

9–10: Max (not used)