10 km in 40 mins - in 8 weeks

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 12 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 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 5 x 1 km at a specific pace (15.3 km/h = 3 mins 55 secs per km), 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 jog for an hour while ensuring you can breathe easily at all times.
You should be able to speak while running.

This session should be enjoyable, so feel free to slow down if you feel the need.

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 12 x 300 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 100 to 105% of your VO2max.
The session will last about 1 hour 10 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 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 3 x 1.5 km at a specific pace (15.3 km/h = 3 mins 55 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 10 minutes.

Monitor your paces properly!

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 run for 1 hour 15 minutes while breathing comfortably.
You should be able to speak while running.

It must be an easy session. Don't go too fast!

The session will last 1 hour 15 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, remember to hydrate. You can do some stretching as soon as you've finished.

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 10 x 400 metres with 100 m of recovery at jogging pace 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 10 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 as this could tear the muscle fibres which have already had to make an intense effort.

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 2 kilometres at specific pace (15.3 km/h = 3 mins 55 secs per km).

After 2 mins 30 secs of recovery, you will start a second series and then a third.

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

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

It must be an easy session.

The session will last 1 hour 15 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.

You will run for 45 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 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 a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 3 kilometres at specific pace (15.3 km/h = 3 mins 55 secs per km).

After 2 minutes 30 secs of recovery, start again.

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

The session will last about 1 hour 10 minutes.

Monitor your paces properly!

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 1 hour while breathing comfortably at all times.

You should be able to speak while running.
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 8 x 200 metres with 100 m of recovery between each run.

After 2 minutes 30 seconds 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 1 hour 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.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 6 x 1 km at a specific pace (15.3 km/h = 3 mins 55 secs per km), 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 20 minutes.

Monitor your paces properly!

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 run 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.

Remember to bring water with you so that you can stay hydrated during this run.

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 8 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 as this could tear the muscle fibres which have already had to make an intense effort.

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 3 kilometres at specific pace (15.3 km/h = 3 mins 55 secs per km).

After 2 minutes 30 secs of recovery, start again.

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

The session will last about 1 hour 10 minutes.

Monitor your paces properly!

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 run for 1 hour 15 minutes while breathing comfortably.
You should be able to speak while running.

It must be an easy session.
Feel free to shorten this session if you feel the need.

The session will last 1 hour 15 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, remember to hydrate. You can do some stretching as soon as you've finished.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 4 x 1.5 km at a specific pace (15.3 km/h = 3 mins 55 secs per km), 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 10 minutes.

Monitor your paces properly!

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.

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 3 kilometres at your specific pace (15.3 km/h = 3 mins 55 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 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 1 hour while breathing comfortably at all times.
You should be able to speak while running.
It must be an enjoyable 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 8 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.

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 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
.
If needed (fatigue, physical issue), you can shorten this session.

It must be an easy session.

The session will last about 30 minutes.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75% during the jogging.

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.
Avoid positioning yourself in the first few lines so as not to start too fast, but don't place yourself at the end of the peloton either.

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!