To follow this programme, you must have already completed a 5 km run.
We propose a progressive programme over 8 weeks where you'll run for increasingly long periods with gradually decreasing recovery times.
Ideally, your sessions will be scheduled on Tuesday, Thursday and Sunday.
This week, we will gently get to know the paces.
First hill training session this week.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.
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!
The training workload drops significantly this week so that you can recover from the effort made during the previous weeks.
This week is tough, but don't worry, we are there to help you reach your objective!
This is the toughest week, so hang in there!
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!
You have nearly reached your objective. Hang in there, you'll make it!