BEGINNER
5km in 12 weeks
This programme is ideally suited for all who would like to get fit, and tone their bodies. The progress is gradual and gentle.5km in 10 weeks
Get fit and tone your body with this step-by-step programme. The progress is gradual and gentle. INTERMEDIATE
10km in 11 weeks
This programme is ideally suited for someone who would like to start a running programme, and want to enter for a 10km run 3 months from now. 10km in 6 weeks
Have you been running for a while, but would like to pick up the pace? Then this programme is for you. After only six weeks, your body will be toned and you'll be able to run 10km. ADVANCED
10km in 11 weeks
This programme is ideally suited for someone who has been running for a while, but who would like to pick up the pace. The progress is gradual and gentle, and at the end of the programme, you will be able to run 21km. | 
