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 Cipla today announced the launch of its innovative inhaler called Synchrobreathe. Live healthier How loud is too loud? » Heal your hearing Pain relievers linked to hearing loss in women FDA approves balloon device to clear Eustachian tube SEE: Interesting facts about hearing loss Our ears perform quite a complex job – not only are they responsible for helping us hear, they also assist with balance. Get back into your healthy habits » 7 beach sports to keep you active 7 reasons to start running Here's how to get yourself back into exercise after a break 5 ways to kickstart your fitness routine in 2017 With the festive season at an end, getting back into your fitness routine should be a breeze with these five steps.