Perform on a 7 km race - in 8 weeks

Experienced 8 weeks 3x/week
article rating 4.8/5 14

To follow this plan, you must be able to run 5 km in under 30 minutes without stopping.

This plan is composed of two 3-week training courses separated by a week of rest.

Ideally, your sessions should be on the Wednesday, Saturday and Sunday to keep your week as balanced as possible.
The training will include short and long interval training sessions to work on your speed, hill training to build power for better accelerations and recovery jogs.

You need to have Decathlon Coach application to launch this program !

Week 1 - Discovering the paces

The interval training sessions always begin with a jog, some dynamic exercises (GPP) and 3 gradual accelerations.

  • 01. VO2max 2x 8x (30 sec - 30 sec)
  • 02. VO2max 8x (1 min 30 sec - 50 sec)
  • 03. 1 hr of jogging

Week 2 - Gradual lengthening of the running times

The required interval training is very demanding. Take care of yourself, change into some dry clothes after running, follow our nutritional advice, maintain a healthy lifestyle and everything will be fine!

  • 04. VO2max 12x (45 sec - 40 sec)
  • 05. VO2max 5x (3 min - 1 min 30 sec)
  • 06. 1h15min of jogging

Week 3 - Initial hill training session

For the training session, try to find a slope with a regular 5 to 10% gradient and an even surface. This is so that you can concentrate on your effort.
You must maintain the same normal stride that you would have on flat terrain.

  • 07. 12x 45 sec of hill training
  • 08. 4x (4 min - 1 min 30)
  • 09. 1 hour 15 minutes of jogging on hilly terrain

Week 4 - Regeneration week

The training workload drops significantly this week so that you can recover from the effort made during the previous weeks.

  • 10. 45 min of jogging + 5 accelerations
  • 11. 45 min of jogging + 5 accelerations
  • 12. 1 min of jogging + 5 accelerations

Week 5 - Restarting interval training

This week is tough, but don't worry, we are there to help you reach your objective!

  • 13. 8x 1 min of hill training
  • 14. 4x 6 min race pace 5km
  • 15. 1 hour of jogging on hilly terrain

Week 6 - Intensive training

This week is tough, but don't worry, we are there to help you reach your objective!

  • 16. VO2max 15x (45 sec - 30 sec)
  • 17. 3x 8 min race pace 5km
  • 18. 1 hour 15 minutes of jogging on flat terrain

Week 7 - Last week of intense training

This is the final week of intensive training. You may not yet be able to feel the benefits of the training because of the fatigue.
After one week with a lighter workload to recover from the work done so far, your performance will have improved since you started the programme!

  • 19. VO2max 2x 6x (1 min - 40 sec)
  • 20. 3 x (3 min - 2 min - 1 min)
  • 21. 1 hour of jogging on hilly terrain

Week 8 - Final week of the programme

Your objective is coming to an end. Why not try a short run?

  • 22. VO2max 12x (30 sec - 30 sec)
  • 23. 20min jog + 2 minutes at a faster pace
  • 24. Warm-up for the race day

Coach advice

"You want to run a good time over 7 kilometres To do this, you need to work on your speed and ability to keep up the pace."
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