Out level 3 plans are aimed for more experienced 10km runners looking to improve on their PB and would be suitable for someone running 45 minutes or faster. You should be able to run continuously for 70 minutes+ at an easy and relaxed effort before starting this plan. This plan includes a nice mix of speed work and longer more endurance focused runs and is best suited to the allrounder. Someone enjoys their longer easy runs but who is just as happy getting stuck in and running fast. ...