Out level 3 plans are aimed for more experienced 10km runners looking to improve on their PB and would be suitable for someone running 45 minutes or faster. You should be able to run continuously for 70 minutes+ at an easy and relaxed effort before starting this plan. It focuses on a nice balance of easy good volumes of easy and steady running and more endurance focused interval sessions. If you more of an endurance focused running but know you still need to get in those quality faster ...