Improving your speed / VO2max - 4 sessions per week

After a warm-up (20 min of jogging, GPP and 3 accelerations), you'll 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 minutes of recovery at a jogging pace, you'll 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.
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.

For the fast runs, you'll stay at between of 90 and 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 physical effort.

You will run for 45 minutes while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.

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 once you’ve finished.

After a warm-up (30 min of jogging, GPP and 3 accelerations), you'll push yourself almost to the limit for 1 minute 30 seconds and then jog very slowly for 50 seconds before starting again, completing a total of 8 repetitions.

Finish the session with a 15-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 95 to 100% of your VO2max.
The session will last about 1h20min.

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

For the fast runs, you'll stay at between of 90 and 100% of your maximum heart rate.

Remember to hydrate as soon as the session is over. A short time later, you can do a few light stretching exercises. Do not extend the muscles too much as this could tear the muscle fibres which have already put in a lot of work during the intense physical 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.

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, 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 10 repetitions.

After 2 minutes of recovery at a jogging pace, you'll 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.
You will do the repetitions at 105% of your VO2max.

The session will last about 1h20min.

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 physical effort.

You will jog for an hour while ensuring you can breathe easily at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.

This should 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 once you’ve finished.

After a warm-up (20 mins of jogging, GPP and 3 gradual accelerations), you will run for 30 seconds of hill training.
You will recover as you calmly go back down to the start point, i.e. about 40 seconds

You will repeat this exercise 10 times before completing a 10-minute warm-down.
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.

Take care to maintain the same level of intensity for all the repetitions. Run as "tall" as you can without being affected by the slope.

You will complete the repetitions at the equivalent of 105% of your VO2max.

The session will last about 1 hour.

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.

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 enjoyable session.

You'll stay at about 70% of your maximum heart rate, without ever exceeding 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 min of jogging, GPP and 3 accelerations), you'll push yourself almost to the limit for 1 minute 30 seconds and then jog very slowly for 1 minute 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 95 to 100% of your VO2max.
The session will last about 1h15min.

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 hydrate as soon as the session is over. A short time later, you can do a few light stretching exercises. Do not extend the muscles too much as this could tear the muscle fibres which have already put in a lot of work during the intense physical effort.

You will jog for an hour while ensuring you can breathe easily at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.

This should 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 once you’ve finished.

After a warm-up (30 minutes of jogging, GPP and 3 accelerations), you'll push yourself almost to the limit for 3 minutes and then jog very slowly for 1 min 30 sec before starting again, completing a total of 6 repetitions.

Finish the session with a 15-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 90 to 95% of your VO2max.
The session will last about 1h30min.

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 hydrate as soon as the session is over. A short time later, you can do a few light stretching exercises. Do not extend the muscles too much as this could tear the muscle fibres which have already put in a lot of work during the intense physical effort.

You will run for 1 hour and 30 minutes while breathing comfortably.
You should be able to speak while running.

It must be an enjoyable session.

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

You will run for 45 minutes while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.

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, remember to hydrate. You can do some stretching as soon as you've finished.

You will run for 45 minutes while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.

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 once you’ve finished.

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

It must be an enjoyable session.

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

Rest.
No running in this slot.
Stay at home and get some rest.
The purpose of this rest is to help your body absorb the work you have done over the previous weeks.

Stay at home and get some rest. Take the chance to read our advice!

Don't go running, but have a rest. Take the chance to read our advice!

After a warm-up (20 minutes of jogging, GPP and 3 gradual accelerations), you will run for 30 seconds of hill training.
You will recover as you calmly go back down to the start point, i.e. about 40 seconds.

You will repeat this exercise 15 times before doing a 10-minute warm-down.
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.

Take care to maintain the same level of intensity for all the repetitions. Run as "tall" as you can without being affected by the slope.

You will complete the repetitions at the equivalent of 105% of your VO2max.
The session will last about 1h05min.

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.

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 45 minutes while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.

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 once you’ve finished.

After a warm-up (30 minutes of jogging, GPP and 3 accelerations), you'll push yourself almost to the limit for 4 minutes and then jog very slowly for 2 minutes before starting again, completing a total of 5 repetitions.

Finish the session with a 15-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 90% of your VO2max.
The session will last about 1h30min.

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 88 to 98% of your maximum heart rate.

Remember to hydrate as soon as the session is over. A little later, you can do a few light stretching exercises, 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.

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, GPP and 3 accelerations), you'll push yourself almost to the limit for 45 seconds and then jog very slowly for 30 seconds before starting again, completing a total of 15 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 as 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.

Feel free to slow down if you feel the need.

This should 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 once you’ve finished.

After a warm-up (30 mins, GPP and 3 gradual accelerations), you'll run for 2 minutes of hill training.
You will recover by going back down to the start point, i.e. 1 minute 30 secs.

You will repeat this exercise 8 times before doing a 15-minute warm-down.
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 stride that you would have on flat terrain.

Take care to maintain the same level of intensity for all the repetitions. Run as "tall" as you can without being affected by the slope.

You will complete the repetitions at the equivalent of 95% of your VO2max.
The session will last about 1h30min.

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.

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 15 minutes while breathing comfortably.
You should be able to speak while running.

It must be an enjoyable session.

You'll stay at about 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 (30 mins of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 40 seconds and then jog very slowly for 30 seconds before starting again, completing a total of 10 repetitions.

After 2 minutes of recovery at a jogging pace, you'll 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.
You will do the repetitions at 105% of your VO2max.

The session will last about 1h15min.

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.
This could tear the muscle fibres which have already had to make an intense physical effort.

You will jog for an hour while ensuring you can breathe easily at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.

This should 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 once you’ve finished.

After a warm-up (30 minutes of jogging, GPP and 3 accelerations), you'll run for 3 minutes, 2 minutes and 1 minute, broken up by 1 min 30 sec slow runs to recover.

You will do a total of 3 repetitions of this exercise, while jogging for 2 minutes to recover between the series.

Finish the session with a 15-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 3 minutes at between 90 and 95% of your VO2max, the 2 minutes at 95% of your VO2max and the 1 minute at between 100 and 105% of your VO2max.

The session will last about 1h35min.

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 hydrate as soon as the session is over. A short time later, you can do a few light stretching exercises. Do not extend the muscles too much as this could tear the muscle fibres which have already put in a lot of work during the intense physical effort.

You will jog for 1 hour 30 minutes while breathing comfortably at all times (you must be able to speak while running).

Feel free to slow down if you feel the need.

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, 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'll push yourself almost to the limit for 30 seconds and then jog very slowly for 30 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 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 45 minutes while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.

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 once you’ve finished.

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.

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.

You can either take a rest or do a race, up to a maximum of 10 kilometres.

Stay at home and get some rest. Take the chance to read our advice!

Don't go running, but have a rest. Take the chance to read our advice!