This 10-week training program is for someone who has been running for 6-12 months and currently doing 24-28km (15-17miles) per week.
The focus of the program is to balance weekly mileage while gradually working on leg speed as well as tempo running to ensure more efficiency on race day.
Training pace suggestions are provided for 50min, 52min, 54min as well as 57min 10 km goals.
Basic heart rate parameters are offered for those dabbling with a heart rate monitor.
You will be required to do no less than 4 running sessions per week.
The program includes a stretching routine as well.