Advanced programme
This program is for you if you consider yourself to be an advanced runner. You will have already completed 10km (6 miles) races before, perhaps following the Bupa beginner and intermediate training programmes.
Schedule
Week 1
40 min
40 min
30 min
Alternatively, cross train.
6 miles
Week 2
30 min
40 min
30 min
Intervals
6 miles
Week 3
30 min
Intervals
40 min
30 min
40 min
Alternatively, cross train.
7 miles
Week 4
30 min
40 min
5 miles
Week 5
30 min
Intervals
40 min
40 min
40 min
Alternatively, cross train.
7 miles
Week 6
40 min
40 min
30 min
Intervals
9 miles
Week 7
30 min
Intervals
40 min
40 min
40 min
Alternatively, cross train.
10 miles
Week 8
40 min
30 min
6 miles
Week 9
30 min
Intervals
40 min
30 min
50 min
Alternatively, cross train.
9 miles
Week 10
40 min
40 min
40 min
Intervals
5 miles
Week 11
40 min
Intervals
40 min
40 min
40 min
Alternatively, cross train.
6 miles
Week 12
30 min
20 min
Race