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 K Naomi takes a stand and shows women how to fight back 2017-04-18 13:48 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 K Naomi takes a stand and shows women how to fight back WIN a R2000 Skin Renewal voucher! Constipation in women SA's old diesel vehicles continue to fuel allergies Live healthier Are you sure? » Aid your digestion What are digestive disorders? Are you really constipated? Many people think that if they do not have two or more bowel movements every single day of their lives they are constipated. This is patently not true, writes DietDoc. True of False? » SEE: How anaphylactic shock affects your body Stop believing these 10 allergy myths Do you still believe that hay fever is caused by hay? Or that food allergies are really common? No, and no again. We bust 10 myths about allergies.