NAME: Named for the 10 toes that help carry you 10,000 steps in your 10k

DESCRIPTION: The Toey 10k is a 12 week program aimed at building running capacity for anywhere between a 5k and half marathon.. The program is broken into three sessions each week.. one focusing on 10k speed.. the second 10k endurance.. and the final session .. aerobic (and not always running!!) .. Your program is delivered by email each Sunday evening

REQUIRED TIME: All sessions can be completed in 70 minutes or less.. including warm up

WHO IS IT FOR: The Toey 10k program is suitable for seasoned runners, for whom running a casual 5k requires no more thought than shoes laced and off you go .. The Toey 10k program can be used for up to half marathon distance, especially if you have limited time for your sessions .. If 5km is a tough distance for you currently.. start your Running Lab programming with the 12 week Freedom 5k program

WHEN DOES IT START: The first Sunday after you sign up