“If you’ve done Couch to 5K and you ... you could realistically get up to 10K,” she explains. And that’s why we’ve put together a beginners’ training plan – to get your cardio ...

Intermediate runners, scroll down for the getting faster 10K plan by Gagan Arora. If you're sore after the first two weeks, take solace in the fact that the most painful phase of your training is ...