This 12-week endurance training program is your advancement in the fun world of competitive running by participating a in the 10k race. Now you start to increase the milage and build upon your previous endurance training Durring this program you'll increase the number of farleks, thresholds, intervals, hills and strides speed and endurance exercises in your cardiovascular endurance program.

It is recommended that you first build a base of at least 16 miles of cardiovascular endurance training before starting this program. Without the sufficient milage base, you increase your risk of injury.

If you haven't already, you should start a runners training log. It's a great place to record your race times so you can see the steady improvements that you are making making.