User Guide

The program is divided into 3 sections:

  • ‘In this month guide’ and
  • ‘Regulars’
  • Contributors

In This Month’s Guide

The training sessions. 

12 cracking sessions pitched across three levels of ability and designed for one purpose- to bust your 10k pb. It breaks down as 3x sessions per week.

The sessions are carefully designed and phased around the European calendar.

There is a PDF version of all the sessions. Handy for printing off and taking to your training location.

Resource centre.

Knowledge = speed so we provide a series of articles by industry professionals designed to educate and enlighten


The program is supported by a series of quickly accessible documents to act as handy references.

We try to keep the session content precise and to the point but the more in-depth explanations and info can be found in the this section.

E.g. terminology, info on phasing, body systems, warm-ups/ cool-downs, stretches to name a few.


This section tells you a little about the people or organisations that have contributed to the guide. It also provides links to their websites since many of them also have useful, informative websites and may have products or serbices that you may find useful!

Before you start

Fill out the Profiling Questionnaire. This is a great tool to assess your strengths and weaknesses and establish a general awareness of where you are in the ‘here and now’.

Warming up and cooling down is very personal as ‘one size doesn’t fit all’. For those of you who may not already have tried and tested routines established we’ve included a few in our ‘regulars’ section.

The same applies to Recovery methods.

Familiarisation of the Rate of Perceived Exertion Chart (RPE) is key. There are frequent references to the scale so it’s worth going for one or two runs and practising running at and ‘connecting’ with the range of levels specified.

The structure of the program will take the same form every month so we’d advise reading through the whole program before starting your training plan to get a feel for the navigation and layout.


Use our calculators (Run Speed and BMR) to lay down a few markers from which you can monitor your progress.

This will create an accurate starting point.

We’ve included charts and information on ‘periodisation’ and ‘phases’. This gives an instant reference as to the stage your training.

If you have any questions, please do get in touch (link to ‘contact us’ on website). We’d be delighted to answer any queries you may have.

It’s time to get started! Train smart and have fun!

Team Savage.