12-Week Strength for 10K Running Programme

This progressive 12-week programme is for adults aged 18–60 who can already run around 5K continuously and want to build the endurance, strength and confidence to run 10K more comfortably and effectively. It combines two focused full-body strength sessions with easy running, quality running and a weekly long run, using RPE to make every session adaptable to individual ability. The programme follows LAMBS Fitness training principles, with gradual progression, planned consolidation weeks, consistent core lifts and recovery built into every week. It finishes with a 10K assessment to measure progress in endurance, sustained pace and running-specific resilience.