10 km in 1 hr - in 6 weeks

After a warm-up (20 minutes of jogging, GPP and 3 sprints), you will do 30 seconds at almost maximum endurance and then jog very slowly for 30 seconds before restarting the intervals for 12 repetitions.

You will finish the session with a 10 minute cool-down (not exceeding 65% of your HRMax) to relax your muscles and bring down your heart rate.

Your recovery will take place more quickly and your body will be more ready at the next session.

To split it up, try to find the pace that allows your last repetition to be as fast as the first one. .

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

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 while breathing comfortably. You should be able to talk while you are running.
This should be an enjoyable session.

If you have a heart rate monitor, you should stay at around 70% of your HRMax, without ever exceeding 75%.

At the end of the session, even though it has not been high-intensity remember to rehydrate and you can also do some stretches as soon as you have finished.

After a warm up (20 minutes of jogging, GPP and 3 sprints), you will run 3 x 1 km at your target pace with 3 minutes recovery between each.

You will finish the session with a 10 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

After a warm-up (20 minutes of jogging, GPP and 3 sprints), you will run fast 200 meters and then jog very slowly for 100 meters before restarting the intervals for 10 repetitions.

You will finish the session with a 10 minute cool-down (not exceeding 65% of your HRMax) to relax your muscles and bring down your heart rate.

Your recovery will take place more quickly and your body will be more ready at the next session.

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.

You will run for 1 hour 15 mins while breathing comfortably. You should be able to talk while you are running.

This should be an enjoyable session, slow down if you feel you need to.

If you have a heart rate monitor, you should stay at around 70% of your HRMax, without ever exceeding 75%.

At the end of the session, even though it has not been high-intensity remember to rehydrate and you can also do some stretches as soon as you have finished.

After a warm up (20 minutes of jogging, GPP and 3 sprints), you will run 4 x 1 km at your target pace with 3 minutes recovery between each.

You will finish the session with a 10 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

After a warm-up (20 minutes of jogging, GPP and 3 sprints), you will run fast 300 meters and then jog very slowly for 100 meters before restarting the intervals for 8 repetitions.

You will finish the session with a 10 minute cool-down (not exceeding 65% of your HRMax) to relax your muscles and bring down your heart rate.

Your recovery will take place more quickly and your body will be more ready at the next session.

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.

You will run for 1 hour while breathing comfortably.
You should be able to talk while you are running.
This should be an enjoyable session.

If you have a heart rate monitor, you should stay at around 70% of your HRMax, without ever exceeding 75%.

At the end of the session, even though it has not been high-intensity remember to rehydrate and you can also do some stretches as soon as you have finished.

After your warm-up(20 minutes of jogging, GPP and 3 sprints),you will run 2 kilometres at your target race pace.
After a 4 minute warm-up jog, you will set off for 1 kilometre at your target race pace.
After a recovery of 3 minutes this time, you will leave for 1 kilometer at your pace race goal

You will finish the session with a 10 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

After a warm-up (20 minutes of jogging, GPP and 3 sprints), you will run fast 400 meters and then jog very slowly for 200 meters before restarting the intervals for 6 repetitions.

You will finish the session with a 10 minute cool-down (not exceeding 65% of your HRMax) to relax your muscles and bring down your heart rate.

Your recovery will take place more quickly and your body will be more ready at the next session.

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.

You will run for 1 hour while breathing comfortably.
You should be able to talk while you are running.
This should be an enjoyable session.

If you have a heart rate monitor, you should stay at around 70% of your HRMax, without ever exceeding 75%.

At the end of the session, even though it has not been high-intensity remember to rehydrate and you can also do some stretches as soon as you have finished.

After a warm up (20 minutes of jogging, gpp and 3 sprints), you will run 2 then 1 then 2 km at your target pace with 3 minutes recovery between each.

you will finish the session with a 10 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 while breathing comfortably. You should be able to talk while you are running.
If you have a heart rate monitor, you should stay at around 70% of your HRMax, without ever exceeding 75%.

Ideally, you should run on gentle hills, for muscle strength and to avoid it becoming boring.

This is a session that could be quite difficult because it is coming straight after the weekly qualitative session.

If you are able to, try to vary your running routes. This will make it more challenging and you will have less tendency to compare your runs with each other. With the jogging sessions the goal is to always breathe comfortably; it should not become a competition!

At the end of the session, even though it has not been high-intensity remember to rehydrate and you can also do some stretches as soon as you have finished.

After a warm up (20 minutes of jogging, GPP and 3 sprints), you will run 5 x 1 km at your target pace with 3 minutes 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 15 mins while breathing comfortably. You should be able to talk while you are running.

This should be an enjoyable session, slow down if you feel you need to.

If you have a heart rate monitor, you should stay at around 70% of your HRMax, without ever exceeding 75%.

At the end of the session, even though it has not been high-intensity remember to rehydrate and you can also do some stretches as soon as you have finished.

You will run for 40 minutes while breathing comfortably.
You should be able to talk while you are running.
This should be an enjoyable session.
Then you will run two time one kilometer at target race pace with a 2 minutes and a half rest between then.
This session ends with a 5 minutes rest.

If you have a heart rate monitor, you should stay at around 70% of your HRMax, without ever exceeding 75%.

At the end of the session, even though it has not been high-intensity remember to rehydrate and you can also do some stretches as soon as you have finished.

Exercise for 45 minutes making sure you can breathe comfortably throughout (you should be able to talk while running). Remember to run more slowly if necessary. This session should be enjoyable.

If you have a heart rate monitor, you should stay in a zone around 70% of HRMax, without ever exceeding 75%.

At the end of your session, even it wasn't very intensive, remember to hydrate yourself; you can also do some stretching when you finish.

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.