To follow this programme you must have already run the 10 km distance in under 40 minutes.
Ideally, your sessions should be on the Tuesday, Wednesday, Thursday, Saturday and Sunday to keep your week as balanced as possible.
Each week, you will work on your speed over short distances (VO2max speed),a session at a specific pace (17.1 km/h = 3 mins 30 secs per kilometre) and two endurance sessions.
On the fast sessions, you must find the pace that you can maintain for all your repetitions.
If you cannot maintain the required running pace, you must fall back to the "running the 10 km distance in 40 minutes" programme.
If the required paces seem too easy, you can always choose a more ambitious programme.
You can also stick to this programme by adapting the sessions to the specific pace, at your convenience.
Given the sequence of sessions and efforts made, a little fatigue may set in.
Take care of yourself, change into some dry clothes after running, follow our nutritional advice, maintain a healthy lifestyle and everything will be fine!
Having nearly arrived at your objective, make the most of this week to test the equipment you will use on the day of the race.
The workload drops so that you feel fresh for the start of the race.
This is why there will be no specific session this week, you have to save your energy!