Over the course of 14 weeks this plan will develop your ability to cover 10km running without stopping on race day or help you improve on your 10km PB. It is best suited to runners who are tackling their first 10km or those wishing to improve on a recent 10km time You should be able to run continuously for 30-40 minutes at an easy and relaxed effort before starting this plan and longer with short breaks if need them. This plan includes a nice mix of speed work and longer more endurance ...