Home > Fitness > Get Active Updated 12 March 2013 Running Intermediate - 10km in 6 weeks At completion you will be able to run 10km at a medium pace. 0 take a Flexibility test » Receive Health tips » Ask Fitness Expert » Join Health24 on Facebook » 10 minute bikini-ready workout Why you need strength to run Programme information: Level: Intermediate; Men & Women Where: In gym or at home Components: Cardio (walking, then running) & stretches Weeks: 6 Sessions per week: 4 x Walking/Running. At completion: You will be able to run 10km at a medium pace.WEEK 1TuesdayFull body stretchRun/walk (R10min, W2min) x 2ThursdayLower body stretchRun/walk (R8min, W2min) x 2SaturdayQuick stretchRun/walk (R10min, W2min) x 2SundayFull body stretchRun/walk (R8min, W2min) x 2WEEK 2 TuesdayFull body stretchRun/walk (R15min, W2min, R10, W2min)ThursdayLower body stretchRun/walk (R10min, W2min) x 2SaturdayQuick stretchRun/walk (R15min, W2min, R10min, W2min)SundayFull body stretchRun/walk (R10min, W2min) x 2WEEK 3TuesdayFull body stretchRun 5kmThursdayLower body stretchRun 3kmSaturdayQuick stretchRun 6kmSundayFull body stretchRun 4kmWEEK 4TuesdayFull body stretchRun 7kmThursdayLower body stretchRun 4kmSaturdayQuick stretchRun 7kmSundayFull body stretchRun 4kmWEEK 5TuesdayFull body stretchRun 8kmThursdayLower body stretchRun 5kmSaturdayQuick stretchRun 8kmSundayFull body stretchRun 5kmWEEK 6TuesdayFull body stretchRun 9kmThursdayLower body stretchRun 4kmFridayFull body stretchJog 20 minSaturdayQuick stretchRun10km NEXT ON HEALTH24X Can exercise offset damaging effects of alcohol? 2016-09-12 14:33 More: FitnessGet Active advertisement Read Health24’s Comments Policy Comment on this story 0 comments Comments have been closed for this article. Logout Comment 0 characters remaining Share on Facebook Loading comments... From our sponsors 10 facts about diabetes and insulin you need to know How to care for your vaginal flora JHB - Free Caregiver Workshop with TENA experts - 15 February JHB - Free home visit and assessment with a TENA nurse advisor Live healthier Hello? » SEE: Interesting facts about hearing loss Earworms: Let it go Is it bad to sleep with earplugs all the time? SEE: Do women hear better than men? The reason why men often appear not to be listening could be because they actually can't hear you. Confident smile? » Acidic drinks can harm your kids' smiles The facts on bleaching your teeth Am I taking good care of my teeth? Why are my teeth stained? We know the rules – brush your teeth twice a day and floss to keep them healthy. But, have you ever wondered what causes those stains that sometimes appear?