10km training for novices (increasing from 5km in 8 wks)

http://www.halhigdon.com/10ktraining/10knovice.htm

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Stretch & strength	4km run	30 min cross	3.2km run + strength	Rest	40 min cross	4.8km run
2	Stretch & strength	4km run	30 min cross	3.2km run + strength	Rest	40 min cross	5.6km run
3	Stretch & strength	4km run	35 min cross	3.2km run + strength	Rest	50 min cross	6.4km run
4	Stretch & strength	4.8km run	35 min cross	3.2km run + strength	Rest	50 min cross	6.4km run
5	Stretch & strength	4.8km run	40 min cross	3.2km run + strength	Rest	60 min cross	7.2km run
6	Stretch & strength	4.8km run	40 min cross	3.2km run + strength	Rest	60 min cross	8km run
7	Stretch & strength	4.8km run	45 min cross	3.2km run + strength	Rest	60 min cross	5.8km run
8	Stretch & strength	4.8km run	30 min cross	3.2km run + strength	Rest	Rest	10-K Race