- Whether beginner, intermediate or advanced, warming up is an essential part of any running plan. Running on cold muscles can cause injuries which will only lead to long injury recovery times with no training and will inevitably mean your running will not progress.
- Hill runs are a great way to spice up a training plan. On a day you are due to do intervals throw in a hill session every other week. Find a hill that takes you at least one minute to run and do intervals sprinting up and recovering on the way down for 20 minutes.
- Your one long run will take place on Sundays and you will time each one. This will be the biggest indicator on how the programme is going, your goal is to get a little quicker each week. When you hit week seven you stretch it to 12k, this will further enhance your speed over 10k, building more endurance in your legs.