10 km in 35 mins - in 6 weeks

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 8 x 200 metres with 100 m of recovery between each run.

After 3 minutes of recovery time, you start off again for the second sequence.

You will finish the session with a 10-minute warm-down.
You will complete the repetitions at 105% of your VO2max.
The session will last about 1hour 15 minutes.

Monitor your paces properly! Keep relaxed!

Remember to hydrate immediately after finishing the session.A little later, you can do a few stretching exercises, albeit without extending the muscles too much.
This could tear the muscle fibres which have already had to make an intense effort.

You will jog for an hour while ensuring you can breathe easily at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.

This should be an easy 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.

You will jog for 1 hour 10 minutes at a faster pace (15 to 16 km/h).

You will jog for 40 minutes, then run at a faster pace for 10 minutes and go back to jogging again for the final 10 minutes.

When jogging, you must be able to breathe comfortably at all times. You should be able to speak while running.

The session will last 1 hour.

The 10 minutes at a fast pace are not a sprint!
You will run at a medium pace, about 15.5km/h.

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.
This could tear the muscle fibres which have already had to make an intense effort.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 6 x 1 kilometre at your target pace (3 mins 30 secs per km, i.e. 17.1km/h), with 2 minutes of recovery between each run.

You will finish the session with a 10-minute warm-down.
The session will last about 1hour 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

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

Preferably, this session should be done on hilly terrain, not only to strengthen the muscles naturally, but also to avoid the monotony of always running along the same routes.

This session should be enjoyable, so feel free to slow down if you feel the need.
The session will last hour 15 minutes.

This session that may be a little bit more difficult with the speed session of the week. Feel free to change location so you don't get bored!

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 7 x 300 metres with 100 m of recovery between each run.

After 3 minutes of recovery time, you start off again for the second sequence.

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

You will complete the repetitions at 100 to 105% of your VO2max.
The session will last about 1 hour 15 minutes.

Monitor your paces properly! Keep relaxed!

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.
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.

Feel free to slow down if you feel the need.

This should be an easy 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 gradual accelerations), you will run for 30 seconds of hill training.
You will recover as you calmly go back down to the start point, i.e. about 40 seconds

You will repeat this exercise 10 times before completing a 10-minute warm-down.
Try to find a slope with a regular 5 to 10% gradient and a regular recovery. This is so that you can concentrate on your effort.
You must maintain the same normal stride that you would have on flat terrain.

Take care to maintain the same level of intensity for all the repetitions. Run as "tall" as you can without letting the hill get the better of you.

You will complete the repetitions at the equivalent of 105% of your VO2max.

The session will last about 1 hour.

Try to find a slope with a regular 5 to 10% gradient and a regular recovery. This is so that you can concentrate on your effort.

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 ( 20 minutes of jogging, GPP and 3 accelerations), you will run 4 x 1.5 km at a specific pace (17.1 km/h, i.e. 3min30sec per kilometre) with a recovery time of 2 minutes 30 seconds 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.
This could tear the muscle fibres which have already had to make an intense effort.

You will run for 1 hour and 15 minutes while breathing comfortably at all times.
You should be able to speak while running.

Preferably, this session should be done on hilly terrain, not only to strengthen the muscles naturally, but also to avoid the monotony of always running along the same routes.

This session should be enjoyable, so feel free to slow down if you feel the need.
The session will last 1 hour 15 minutes.

This session that may be a little bit more difficult with the speed session of the week.
Feel free to change location so you don't get bored!

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 12 x 400 metres with 200 m of recovery between each run.

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

You will complete the repetitions at 95 to 100% of your VO2max.
The session will last about 1 hour 15 minutes.

Monitor your paces properly! Keep relaxed!

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.
This could tear the muscle fibres which have already had to make an intense effort.

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

Feel free to slow down if you feel the need.

This should be an easy 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.

You will jog for 1 hour 10 minutes at a faster pace (15 to 16 km/h).

You will jog for 35 minutes, then 15 minutes at a faster pace and jog for 10 minutes to finish.

When jogging, you must be able to breathe comfortably at all times. You should be able to speak while running.

The session will last 1 hour.

The 15 minutes at a fast pace are not a sprint!
You will run at a medium pace, about 15.5km/h.

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 kilometres at your specific pace (17.1 km/h = 3 mins 30 secs per km).

After 2 mins 30 secs of recovery at a jogging pace, you will run for 2 km at the same pace.

After 2 minutes of recovery, you will do a final 1-kilometre session, once again at the specific pace.

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.
This could tear the muscle fibres which have already had to make an intense effort.

You will run for 1 hr 30 mins while breathing comfortably at all times.
You should be able to speak while running.
Feel free to slow down if you feel the need.

Preferably, this session should be done on hilly terrain, not only to strengthen the muscles naturally, but also to avoid the monotony of always running along the same routes.

On long runs, you should hydrate yourself by drinking at least one mouthful every 20 minutes.

The session will last 1 hour 30 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 10 x 500 metres with 200 m of recovery between each run.

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

You will complete the repetitions at 95% of your VO2max.
The session will last about 1 hour 15 minutes.

Monitor your paces properly! Keep relaxed!

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.
This could tear the muscle fibres which have already had to make an intense effort.

You will run for an hour 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 must be an easy 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 gradual accelerations), you will run for 45 seconds of hill training.
You will recover as you go down back down to the start point, i.e. 50 seconds.

You will repeat this exercise 10 times before doing a 10-minute warm-down.

Try to find a slope with a regular 5 to 10% gradient and a regular recovery. This is so that you can concentrate on your effort.
You must maintain the same stride that you would have on flat terrain.

Take care to maintain the same level of intensity for all the repetitions. Run as "tall" as you can without letting the hill get the better of you.

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

Try to find a slope with a regular 5 to 10% gradient and a regular recovery. This is so that you can concentrate on your effort.

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.
This could tear the muscle fibres which have already had to make an intense effort.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 2 x 3 km at 17.1 km/h (3 mins 30 secs per km), with 2 minutes 30 seconds 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! There is no point in going faster!

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.
This could tear the muscle fibres which have already had to make an intense effort.

You will jog for 1 hour and 30 minutes, 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 30 minutes.

You should keep your heart rate around 70%, and never go beyond 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 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 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.
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.

Feel free to slow down if you feel the need.

This should be an easy 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.

You will jog for 1 hour with 15 minutes at a fast pace (15 to 16 km/h)

You will jog for 35 minutes, then run at a faster pace for 15 minutes and go back to jogging again for the final 10 minutes.

You should be able to breathe comfortably, i.e. be able to speak while running.

The session will last 1 hour.

You will run for 15 minutes at a medium pace between your jogging pace and your 10km pace, about 15.5km/h.

There is no point in going faster, do not make this into a session at a specific pace!

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.
This could tear the muscle fibres which have already had to make an intense effort.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 3 x 2 km at 17.1 km/h (3 mins 30 secs per km), with 2 minutes 30 seconds 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.
This could tear the muscle fibres which have already had to make an intense effort.

You will run for an hour 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 must be an easy 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 10 x 200 metres with 100 m of recovery between each run.

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

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

Monitor your paces properly! Keep relaxed!

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.
This could tear the muscle fibres which have already had to make an intense effort.

You will run for 45 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 must be an easy session.

The session will last 45 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 jogging for 40 minutes, you will run for 1 kilometre at your race pace (17.1km/h or 3min30 per kilometre).

You will end with a 5-minute warm-down.

The session will last about 50 minutes.

Try to remember your race pace. There is no point in going faster.

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.
This could tear the muscle fibres which have already had to make an intense effort.

You will run for 20 minutes while breathing comfortably at all times.
You should be able to speak while running.

Then, you will do 5 gradual accelerations over 100 metres
.
The session will last about 30 minutes.

Try to stay loose during the accelerations. You shoud run fast without forcing it.

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.
Position yourself in the first rows of the peloton so as not to waste time and be hindered at the start.

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!