This training plan is 12 weeks and is 4 days a week to get you back into parkrun shape. It builds you up to a 10km long run and focuses on:
- Easy and recovery runs to develop your aerobic foundation
- Effort based sessions like fartleks
- Hill sessions to develop strength
- Tempo sessions for specificity.
If you prefer to have this program delivered through final surge you can purchase it through them, here.