10 km in 55 mins - in 6 weeks

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 30 seconds and then jog very slowly for 30 seconds before starting again, completing a total of 10 repetitions.

Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.

You will complete the repetitions at 105% of your VO2max.
The session will last about 55 minutes.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

If you use a heart rate monitor, the fast sections will be done at 90 to 100% of your maximum heart rate.

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

You will run for 1 hour while breathing comfortably at all times.
You should be able to speak while running.
It must be an enjoyable session.

The session will last 1 hour.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.
You can do some stretching once you’ve finished.

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 3 x 1 kilometre at your target pace with 3 minutes of recovery between each run.

You will finish the session with a 5-minute warm-down.

The session will last about 1 hour 05 minutes.

Monitor your paces properly!

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort

After a warm-up (30 mins of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 40 seconds and then jog very slowly for 40 seconds before starting again, completing a total of 10 repetitions.

Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.

You will complete the repetitions at 105% of your VO2max.
The session will last about 55 minutes.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

Remember to stay hydrated immediately after finishing the session. A little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you breaking your muscle fibres that have already worked hard when you were pushing yourself.

Do 1 hour 10 minutes of exercise while breathing comfortably at all times, i.e. you are still able to speak while running.

Feel free to slow down if you feel the need.

The session will last 1 hour 10 minutes.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as you've finished.

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 4 x 1 kilometre at your target pace with 3 minutes of recovery between each run.

You will finish the session with a 10-minute warm-down.

The session will last about 1 hour 15 minutes.

Monitor your paces properly!

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort

After a warm-up (30 mins of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 50 seconds and then jog very slowly for 50 seconds before starting again, completing a total of 10 repetitions.

Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.

You will complete the repetitions at 100 to 105% of your VO2max.
The session will last about 1 hour 05 minutes.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

Remember to stay hydrated immediately after finishing the session. A little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you breaking your muscle fibres that have already worked hard when you were pushing yourself.

You will run for 1 hour 15 while ensuring you can breathe easily at all times.
You should be able to speak while running.

This session should be enjoyable, so feel free to slow down if you feel the need.

The session will last 1 hour 15 minutes.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.
You can do some stretching once you’ve finished.

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 2 kilometres at your target race pace (about 11 km/h).

After 4 minutes of recovery, start again.

You will finish the session with a 10-minute warm-down.

The session will last about 1 hour 10 minutes.

Monitor your paces properly!

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

After a warm-up (30 mins of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 1 minute and then jog very slowly for 1 minute before starting again, completing a total of 10 repetitions.

Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.

You will complete the repetitions at 100 to 105% of your VO2max.
The session will last about 1 hour 05 minutes.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

Remember to stay hydrated immediately after finishing the session. A little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you breaking your muscle fibres that have already worked hard when you were pushing yourself.

You will run for 1 hour 15 while ensuring you can breathe easily at all times.
You should be able to speak while running.

It must be an easy session.

The session will last 1 hour 15 minutes.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.
You can do some stretching once you’ve finished.

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 2 kilometres at your target race pace.
After 4 mins of recovery at a jogging pace, you will run for 1 kilometre at the target race pace.
Another period of recovery at jogging pace for 4 minutes and you will do a final 2-kilometre session, once again, at the target race pace

You will finish the session with a 10-minute warm-down.

The session will last about 1 hour 20 minutes.

Monitor your paces properly!

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

After a 20-min warm up and a few general physical preparation exercises (burn kicks, high-knee runs, etc.), you will push yourself almost to the limit for 30 seconds and then jog very slowly for 30 seconds before starting again for 30 seconds of exercise, repeated 12 times.

Once you have finished the interval training, you will complete a 10-minute warm-down without exceeding 65% of your maximum heart rate
.
You will recover more quickly and your body will cope with the next-day session better.

You will complete the repetitions at 105% of your VO2max.
The session will last about 1 hour.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

Remember to stay hydrated immediately after finishing the session. A little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you breaking your muscle fibres that have already worked hard when you were pushing yourself.

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 5 x 1 kilometre at your target pace with 2 minutes of recovery between each run.

You will finish the session with a 10-minute warm-down.

The session will last about 1 hour 20 minutes.

Monitor your paces properly!

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

You will run for 1 hour while breathing comfortably at all times. You should be able to speak while running.
This session should be enjoyable, so feel free to slow down if you feel the need.

The session will last 1 hour.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.
You can do some stretching once you’ve finished.

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 2 x kilometre at your target pace with 2 minutes of recovery between each run.

You will finish the session with a 10-minute warm-down.

The session will last about 1 hour.

It's the last session before your target.
Tempting as it may be and though you may want to reassure yourself, don't run faster or for longer.
It would be detrimental to the result. You have to be rested for your target!

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort

You will run for 30 minutes while breathing comfortably at all times.
You should be able to speak while running.

Feel free to slow down if you feel the need.
It should be an enjoyable session, to rest your legs before the competition.

The session will last 30 minutes.

It's the last session before your target.
Tempting as it may be and though you may want to reassure yourself, don't run faster or for longer.
It would be detrimental to the result. You have to be rested for your target!

At the end of your run, even if it wasn’t very intense, make sure you drink water.
You can do some stretching once you’ve finished.

Warm up as usual.

In order to get an accurate measure of your time, you will need to start a "standard" session when you cross the start line.

Do not start off too quickly as this could cause problems in the final kilometres.
It is better to start slowly and accelerate over the final 2 kilometres than the other way round!

Make the most of it even if you have to push yourself "a little" to succeed.

The session will last about 35 minutes.

Take your position on the start line 5 to 10 minutes before the scheduled start time.
Avoid positioning yourself in the first few lines so as not to start too fast, but don't place yourself at the end of the peloton either.

When the going gets tough think about the joy and pride you’ll experience when you cross the finishing line. You haven’t done all these weeks of work to stop before the end!