10k break 50 build aerobic base moderate

This programme is for the runner who has done 10ks before and wants to break 50 minutes. Is this you?

Run England and jogscotland have training support groups across the country with friendly trained leaders who specialise in helping people just like you.

You don't have to do this alone but you may want to. If so, follow the guidance and advice below.

While runbritain takes every care to help readers with training, diet and injuries, neither they, nor their contributors, can accept responsiblity for illness or injury caused as a result of advice given.

This week's programme aimed at building your aerobic base and the training load is moderate. There are some abbreviations in the schedule:

R = Rest

AR = Active Rest (walk, bike or swim)

E = Easy pace

F = Faster than race pace.

Any session that includes fast running should also include a 10 minute warm up with dynamic stretching and a 10 minute cool down with static stretching.

The sessions don't have to be done on the days suggested - they should fit in and around the rest of your life but try to keep to the formula of having an easy day or a day of rest after the faster sessions. Recovery is a very important part of training. Likewise, if you are feeling tired on a day where a fast session is scheduled, save it for another day and have a day off or an easy run. It is important to listen to your body. It will tell you when you need recovery. Don't run if you are ill or run down.

By Jackie Newton. Level 3 UKA endurance coach and runbritain online editor.