Improving your speed / VO2max - 2 sessions per week

After a warm-up (20 min of jogging, dynamic exercises (GPP) and 3 accelerations), you will run fast (though not at a sprint) for 30 seconds and then jog very slowly for 30 seconds before starting again, completing a total of 10 repetitions.
Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.

You will do the repetitions at 105% of your VO2max.

The session will last about 1 hour.

For the fast intervals, try to run at the pace at which your final repetition is as fast as the first one.

You should aim to be between 90 and 100% of your maximum heart rate during the fast intervals.

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 physical effort.

You will jog for 45 minutes while ensuring you can breathe easily at all times.
You should be able to speak while running.

It must be an easy session.

Ideally, you should finish your workout session with some stretching and core exercises.

You should be breathing comfortably while running, i.e. you can talk while you run.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 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 min of jogging, dynamic exercises and 3 accelerations), you will run fast (though not at a sprint) for 30 seconds and then jog very slowly for 30 seconds before starting again, completing a total of 12 repetitions.

Take care to maintain the same level of intensity for all the repetitions. Remain as "tall" as you can without being affected by impact on the ground.
Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will do the repetitions at 105% of your VO2max.

The session will last about 1 hour.

During the 30 seconds of active running, try to run fast while staying relaxed. This is not a sprint; you should maintain the same pace for all 12 repetitions.

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 while breathing comfortably at all times.

You should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.
It must be an easy session.

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

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching and core exercises once you’ve finished.

After a warm-up (20 minutes of jogging, dynamic exercises and 3 progressive accelerations), you'll push yourself almost to the limit for 45 seconds and then jog very slowly for 45 seconds before starting again, completing a total of 10 repetitions.
Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.
You will do the repetitions at 105% of your VO2max.

The session will last about 1 hour.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

If you use a heart rate monitor, the fast sections will be done at 90 to 100% of your maximum heart rate.

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few light 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.

Preferably, this session should be done on hilly terrain.
As a result, you’ll benefit from the work of strengthening your muscles naturally.

If you have a heart rate monitor, you should keep to around 70% of max HR, without ever exceeding 75%.

Preferably, this session should be done on hilly terrain.
As a result, you’ll benefit from the work of strengthening your muscles naturally.

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.If you have time, also do some core exercises.

After a warm-up (20 minutes of jogging, dynamic exercises and 3 accelerations), you will push yourself almost to the limit for 1 minute and then jog slowly for 1 minute before starting again, completing a total of 8 repetitions.

Be sure to manage the "1 minute of effort" carefully:If you go too fast, you'll have a hard time finishing the session!
Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.
You will complete the repetitions at 100 to 105% of your VO2max.
The session will last about 1h05min.

Be sure to manage the "1 minute of effort" carefully:If you go too fast, you'll have a hard time finishing the session!

If you use a heart rate monitor, the fast sections will be done at 90 to 100% of your maximum heart rate.

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few light 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 15 minutes, while ensuring you can breathe easily at all times.
You should be able to speak while running.

This session should be easy, so feel free to slow down if you feel the need.Remember to bring the fluids you need to hydrate yourself during the session.

Remember to bring the fluids you need to hydrate yourself during the session.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 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 minutes of jogging, GPP and 3 accelerations), you'll push yourself almost to the limit for 45 seconds and then jog very slowly for 40 seconds before starting again, completing a total of 12 repetitions.
Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.
You will do the repetitions at 105% of your VO2max.
The session will last about 1h05min.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

If you use a heart rate monitor, the fast sections will be done at 90 to 100% of your maximum heart rate.

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 while breathing comfortably at all times.

You should be able to speak while running.

It must be an easy session.

Preferably, this session should be done on hilly terrain.
As a result, you’ll benefit from the work of strengthening your muscles naturally.

Preferably, this session should be done on hilly terrain.
As a result, you’ll benefit from the work of strengthening your muscles naturally.If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can then do some stretching and core exercises.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 1 minute and then jog very slowly for 50 seconds before starting again, completing a total of 10 repetitions.
Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.
You will complete the repetitions at 100 to 105% of your VO2max.
The session will last about 1h05min.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

If you use a heart rate monitor, the fast sections will be done at 90 to 100% of your maximum heart rate.

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few light 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.

If you use the heart rate monitor function, keep to around 70% of max HR, without ever exceeding 75%.

It must be an easy session.

Feel free to take the fluids you need to stay hydrated during your run.

You must ensure you can breathe easily,
i.e. you should be able to speak while running.

If you use the heart rate monitor function, keep to around 70% of max HR, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.
You can then do some stretching and core exercises.