This programme is for you if you have already done a 10km race or longer and would like to improve your time. It uses long runs so you can cover the distance and tempo and speed work to increase your pace. The program involves running four times a week. You can train on different days depending on when you have time, but you should keep the recommended rest days between training.

These training programs have been developed as a guide only and do not take into account specific individuals and their medical and physical needs and capabilities. River Run 100 does not make any representation whatsoever as to the appropriateness or effectiveness of the programs for any specific individuals. You should speak to your doctor or healthcare professional before you start any of the programs. River Run 100 is not responsible or liable to any person for the information or advice which is provided in the programs or any loss or injury you suffer as a result of undertaking any of the programs.