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 Pumping iron? Try longer breaks between sets for maximum muscle growth 2016-05-11 14:06 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 Sun protection for all children Understanding your sunscreen The science behind cosmeceuticals Do you know these 5 facts about skincare? Live healthier The debate continues » Working out in the concrete jungle 7 top butt exercises for guys 10 things pole dancing can do for you The running vs. walking debate There are many different theories when it comes to the running vs. walking for health and weight loss. Veganism a crime? » Running the Comrades Marathon on a vegan diet Are vegans unnatural beasts? Can a vegan be really healthy? Should it be a crime to raise a baby on vegan food? After a number of cases of malnourishment in Italy, it may become a crime to feed children under 16 a vegan diet.