10 km in 1 hr - in 6 weeks

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

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

Check your pace carefully!

Make sure you drink plenty of water at the end of the session.
A short while afterwards, you can do some gentle stretching, but don't overdo this as it risks pulling the muscle fibres that have already worked very intensively

You will run for 1 hour while breathing comfortably. You should be able to talk while you are running.
This should be an enjoyable session.

If you have a heart rate monitor, you should stay at around 70% of your HRMax, without ever exceeding 75%.

At the end of the session, even though it has not been high-intensity remember to rehydrate and you can also do some stretches as soon as you have finished.

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

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

Check your pace carefully!

Make sure you drink plenty of water at the end of the session.
A short while afterwards, you can do some gentle stretching, but don't overdo this as it risks pulling the muscle fibres that have already worked very intensively

You will run for 1 hour 15 mins while breathing comfortably. You should be able to talk while you are running.

Ideally, you should run on gentle hills, for muscle strength and to avoid it becoming boring.

This is a session that could be quite difficult because it is coming straight after the weekly qualitative session.

If you have a heart rate monitor, you should stay at around 70% of your HRMax, without ever exceeding 75%.

Get changed as soon as you finish the session to ensure you don't get cold, especially if you have a journey back home to make!

At the end of the session, even though it has not been high-intensity, remember to rehydrate and you can also do some stretches as soon as you have got changed.

After your warm-up(20 minutes of jogging, GPP and 3 sprints),you will run 2 kilometres at your target race pace.
After a 3 minute warm-up jog, you will set off for 1 kilometre at your target race pace.

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

Check your pace carefully!

Make sure you drink plenty of water at the end of the session.
A short while afterwards, you can do some gentle stretching, but don't overdo this as it risks pulling the muscle fibres that have already worked very intensively

You will run for 1 hour 15 mins while breathing comfortably. You should be able to talk while you are running.

This should be an enjoyable session, slow down if you feel you need to.

If you have a heart rate monitor, you should stay at around 70% of your HRMax, without ever exceeding 75%.

At the end of the session, even though it has not been high-intensity remember to rehydrate and you can also do some stretches as soon as you have finished.

After a warm up (20 minutes of jogging, gpp and 3 sprints), you will run 2 x 2 km at your target pace with 3 minutes recovery between each.

you will finish the session with a 5 minute cool-down.

Check your pace carefully!

Make sure you drink plenty of water at the end of the session.
A short while afterwards, you can do some gentle stretching, but don't overdo this as it risks pulling the muscle fibres that have already worked very intensively

You will run for 1 hour 15 mins while breathing comfortably. You should be able to talk while you are running.

Ideally, you should run on gentle hills, for muscle strength and to avoid it becoming boring.

This is a session that could be quite difficult because it is coming straight after the weekly qualitative session.

If you have a heart rate monitor, you should stay at around 70% of your HRMax, without ever exceeding 75%.

Get changed as soon as you finish the session to ensure you don't get cold, especially if you have a journey back home to make!

At the end of the session, even though it has not been high-intensity remember to rehydrate and you can also do some stretches as soon as you have finished.

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

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

Check your pace carefully!

Make sure you drink plenty of water at the end of the session.
A short while afterwards, you can do some gentle stretching, but don't overdo this as it risks pulling the muscle fibres that have already worked very intensively

You will run for 1 hour while breathing comfortably. You should be able to talk while you are running.
If you have a heart rate monitor, you should stay at around 70% of your HRMax, without ever exceeding 75%.

Ideally, you should run on gentle hills, for muscle strength and to avoid it becoming boring.

This is a session that could be quite difficult because it is coming straight after the weekly qualitative session.

If you are able to, try to vary your running routes. This will make it more challenging and you will have less tendency to compare your runs with each other. With the jogging sessions the goal is to always breathe comfortably; it should not become a competition!

At the end of the session, even though it has not been high-intensity remember to rehydrate and you can also do some stretches as soon as you have finished.

After 20 minutes of warm-up jogging, you will run one kilometre at your target race pace.

Then you will do 5 minutes at slow run pace to facilitate your recovery.

This is the last session before you reach your goal.
Even though it's tempting and you want to reassure yourself, don't run any faster and don't do any more than this.
This would be harmful to the outcome. You need to arrive at your goal feeling rested!

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

You will warm up in the normal way.

To ensure you get an accurate time, you need to run a "traditional" session when the race begins.

Don't set off too quickly to ensure you're not struggling over the final kilometres.
It's better to start slowly and speed up over the final 2 kilometres than the other way around!

Enjoy it as much as you can, even though you'll need to exert yourself a little to achieve success.

Take your place on the start line 5 to 10 minutes before the scheduled race start time.
Avoid joining the first few rows so that you don't have to set off too quickly but make sure you're not at the back of the main pack either.

Remember to stay hydrated and, above all, enjoy the excitement of it all.