To follow this programme you must have already run the 10 km distance in under 45 minutes.
Ideally, your sessions should be on Wednesday, 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 (15.3 km/h = 3 mins 55 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 45 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!
After a week with a lighter workload, we will resume work on the VO2max.
The running parts are getting longer, make sure you monitor your pace and don't start too fast!
Second last week of training, another 2 sessions at a specific pace, the jogging will be shortened so it doesn't lead to fatigue.