This plan is designed to start around the end of a beginner 5 or 10km plan. It is assumed you are able to run for a minimum of 70 minutes non-stop and complete a 10km around 45-50 minutes.
The starting expectations are a little higher than with a longer plan, such as the long run starting at 1 hour 20 minutes. This means the plan is more suited to those who already have a reasonable background in running and run regularly.
It contains 4 to 5 run sessions per week with a bit more focus on steady constant running to build aerobic fitness and a small amount of speedwork to develop an ability for the body to cope with faster running.
I’m a high-performance triathlon and endurance coach with 20+ years of experience coaching athletes from beginner to elite level, including World and National Champions. With Master’s degrees in Exercise Physiology and Sport Psychology, I combine evidence-based training with mindset support to help athletes improve sustainably. I offer personalised coaching, race preparation, performance analysis, and athlete development across all triathlon, running, cycling and swimming distances.