10 km in 45 mins - in 6 weeks

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 30 seconds and then jog very slowly for 30 seconds before starting again, completing a total of 8 repetitions.

After 2 mins 30 secs of recovery at walking pace, you will start a second series.

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.

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

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 kilometre at your target pace (13.3 km/h, i.e. 4 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.

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 while breathing comfortably at all times.
You should be able to speak while running.

If you can, run on hilly terrain to strengthen the muscles and avoid monotony.

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

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
As soon as you have finished, you can do a few stretching exercises.

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.

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 sprints), you will run 4 x 1 km at your target pace (13.3 km/h) with a 2 minute 30 second recovery between each.

You will finish the session with a 5 minute cool-down.

Check your pace carefully!

Make sure you drink plenty of water at the end of the session.
A short while afterwards, you can do some gentle stretching, but don't overdo this as it risks pulling the muscle fibres that have already worked very intensively

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.

Feel free to change location!

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

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
As soon as you have finished, you can do a few stretching exercises.

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 6 x 300 metres at close to your maximum pace with 100 m of recovery between each run.

After 2 mins 30 secs of recovery at walking pace, you will start a second series.

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

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.

After a warm up (20 minutes of jogging, GPP and 3 sprints), you will run 2 kilometres at your target pace (around 13.3 km/h).

After a 3 minute recovery period you will repeat this.

You will finish the session with a 5 minute cool-down.

Check your pace carefully!

Make sure you drink plenty of water at the end of the session.
a short while afterwards, you can do some gentle stretching, but don't overdo this as it risks pulling the muscle fibres that have already worked very intensively.

You will run for 1 hour 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.

Feel free to change location!

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

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
As soon as you have finished, you can do a few stretching exercises.

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 5 x 400 metres at close to your maximum pace with 100 m of recovery between each run.

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

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

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.

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 2 kilometres at your target race pace (13.3 km/h = 4 mins 30 secs per km).
After 3 mins of recovery at a jogging pace, you will run for 1 kilometre at the target race pace.
Another period of recovery at jogging pace for 2 minutes and you will do a final 2-kilometre session, once again, at the target race pace

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

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 30 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.

It is a session that may be a little bit more difficult with the speed session of the week. Feel free to change location!

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

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
As soon as you have finished, you can do a few stretching exercises.

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 6 x 600 metres at close to your maximum pace with 200 m of recovery between each run.

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

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.

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 2 kilometres at your target race pace (about 13.3 km/h).

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.

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.

You finish with 5 accelerations over 100 metres with a recovery over the same distance.

It must be an easy session.

You will stay at about 70% of your maximum heart rate, without ever exceeding 75%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity. As soon as you have finished, you can do a few stretching exercises.

After a warm up (20 minutes of jogging, GPP and 3 sprints), you will run 2 x one kilometre at your target pace with 2 minutes 30 seconds recovery between each.

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

This is the last session before you reach your goal.
Even though it's tempting and you want to reassure yourself, don't run any faster and don't do any more than this.
This would be harmful to the outcome. You need to arrive at your goal feeling rested!

Make sure you drink plenty of water at the end of the session.
A short while afterwards, you can do some gentle stretching, but don't overdo this as it risks pulling the muscle fibres that have already worked very intensively

You will run for 45 minutes while breathing comfortably.
You should be able to speak while running.

You finish with 5 accelerations over 100 metres with a recovery over the same distance.

It must be an easy session.

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

Remember to take on fluids at the end of your run even if it was not done at a high intensity. As soon as you have finished, you can do a few stretching exercises.

You will warm up in the normal way.

To ensure you get an accurate time, you need to run a "traditional" session when the race begins.

Don't set off too quickly to ensure you're not struggling over the final kilometres.
It's better to start slowly and speed up over the final 2 kilometres than the other way around!

Enjoy it as much as you can, even though you'll need to exert yourself a little to achieve success.

Take your place on the start line 5 to 10 minutes before the scheduled race start time.
Avoid joining the first few rows so that you don't have to set off too quickly but make sure you're not at the back of the main pack either.

Remember to stay hydrated and, above all, enjoy the excitement of it all.