This training program is for someone who has been running for at least 3-4 months and currently doing 18-20km (11-12miles) 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 road goals, but of course trail runs are too diverse for pace predictions!
The program is distance based but could well be adapted to be a more time-based schedule depending on ability.
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 basic strength as well as a stretching routine.