This 8-week programme is for intermediate runners, who have run around 55 minutes for a 10km. It uses my Recovery Based Training system and mileages are around 43-50km/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. The Plan includes optional free videos for strength, ...