Yesterday I posted this link to a running blog runninginjuryfree.org/
I am especially interested in his more advanced training plans. His first plan for Intermediate runners - defined as somebody now running 15klms per week - is designed according to the 10% rule to take you out to 39klm per week over 18weeks runninginjuryfree.org/2008/... with a maximum run of 10klm. It also increases run days to 5 days per week and is a prerequisite for his half marathon and marathon plans.
I am currently tied up ( somewhat unfortunately now) in training for this 14K funrun/race in August and in the meantime I have started the B210K plan. So, in a sense, I can already run 10K using run/walk strategy and the B210K plan is designed like C25k to get me running 60minutes non-stop- but I think I will use all this anyway and ultimately to ease myself into the old man's Intermediate plan as it appears to me to be a quite serious plan which would increase stamina and endurance greatly (he is not into speed - because he is an old man, like me )