Description

Two 12 weeks 10 km training plans; first 10 km and 40-60 minutes. 3-6 workouts per week, depending on the plan. Include a stretching plan too.

The weekly kilometres depend on the program, the speed and the fitness level of the runner, the programs contain runs based on both distance and time, and faster runners have slightly higher weekly kilometres. The number of runs increases steadily a little bit all the time, also the speed development during the program naturally increases the number of kilometres a little.