This 10-week training program is for someone who is already active and perhaps doing some running training weekly, a bit of strength or some other form of physical activity. You need to be able to run for about 4 km (2½miles) at a time already – even if it is slow.
The focus of the program is on consistency and not a lot of quality but does include light tempo running halfway into the program.
You will be required to do 3-4 running sessions per week.
The program includes a stretching routine as well.