This program eases you into speed work and hill training. 

This training plan is recommended for runners who want to complete a successful 10K trail race in 12 weeks and whose current fitness level allows them to run on average 3 times per week, 25 to 30 minutes per run.  The athlete should be able to run 5km without stopping prior to starting this program and should be injury free.  The plan works off of a 3 week build, 1 week active recovery cycle.  This program begins on a Monday.  The weekly workout schedule includes 3 runs plus 2 optional strengthen and/or lengthen workouts plus an additional cross-training session called "choose your own adventure".