This plan is designed to start at the end of an intermediate half marathon plan or a 10 km advanced plan. It does have less basic aerobic training so it is assumed you already have a good training history and a strong aerobic base. The plan starts with 90 minutes for a long run and assumes you are already able to complete a 10km comfortably under 40 minutes.
The plan contains 5 to 6 sessions per week gradually increasing in duration with speed work throughout which also increases during the plan.
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.