This 12 week run programme is predominately based around limited outdoor running and for those individuals who are lucky enough to have a treadmill. You'll also require some basic gymnasium equipment, but you will be able to improvise if possible.

The TARGET time for this programme will be working towards running the following:

5km target = 18.00 mins

To start this programme you will need to have run a 5km in around 20 min recently and have a good base level of fitness. Do not increase your run volume by more than 10% a week - so if you need to then extend this programme and progress more gradually to the key sessions.

You will also have the ability to drag and drop, copy or change the sessions is you upgrade to the Xhale premium account.

If you have any further questions email mark@trainxhale.com