To follow this training plan, you must already be able to run 10km in under one hour.
Ideally, schedule your training on Tuesdays, Thursdays and Sundays, to balance your week in the best way. Always have one rest day in between each session.
Every week you will do one speed trial over short distances (vVO2max), one session at your target pace (12 km/h = 5 minutes per kilometre) and one endurance session.
In fast sessions, you need to find the rhythm that allows you to do all your repetitions at the same pace.
If you are unable to maintain the race pace required, you can go back to the "run 10 kilometres in less than an hour" plan.
If the required pace seems too easy, you can always choose a more ambitious plan. You can also stay on this plan by adapting the sessions at race pace to your own running pace.
With the sequence of the sessions and the endurance required, you might start to feel tired.
Take good care of yourself, put dry clothes on after your run, follow our nutritional advice, monitor your lifestyle choices and everything will be fine!
Your target is getting closer; take advantage of this week to try out the equipment you'll be using on the day of the race and your nutritional regime.
Your training schedule becomes more gentle in order to feel refreshed for the start of the race.
This is why there is no vVO2max session this week, and why the sessions will be deliberately short.