This 12-week programme is for intermediate runners, who have run around 50 minutes for a 10km. It uses my Recovery Based Training system and mileages are around 40-50km/week. The estimated distance for each run does not have to be exact as your run may work out slightly shorter or longer, but it is a good guideline. All Sunday sessions are optional run or rest days, and you can also swop the Saturday and Sunday runs when it suits you. PACE Although I have suggested pace for the intervals, you ...