10 km in 50 mins - in 6 weeks

After a warm-up (30 mins of jogging, GPP and 3 accelerations), you will run 3 x 1 kilometre at your target pace with 3 minutes of recovery between each run.

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

The session will last about 1 hour 15 minutes.

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.
It must be an enjoyable session.

The session will last 1 hour.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 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 run 4 x 1 kilometre at your target pace with 3 minutes of recovery between each run.

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

The session will last about 1 hour 25 minutes.

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 and 15 minutes on a road or good track including flat sections and a few small bumps.

Ensure you can breathe easily at all times. You should be able to speak while running.
It must be an enjoyable session.

The session will last 1 hour 15 minutes.

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%.

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 run 2 kilometres at your target race pace (about 12 km/h).

After 3 minutes of recovery, start again.

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

The session will last about 1 hour 20 minutes.

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.

It must be an easy session.

The session will last 1 hour 15 minutes.

You should keep your heart rate around 70%, and never go beyond 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 (30 mins of jogging, GPP and 3 accelerations), you will run 2 kilometres at your target race pace.

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 3 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.

The session will last about 1 hour 25 minutes.

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 and 15 minutes on a road or good track including flat sections and a few small bumps.

Ensure you can breathe easily at all times. You should be able to speak while running.

It must be an enjoyable session.

The session will last 1 hour 15 minutes.

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

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 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 (30 mins of jogging, GPP and 3 accelerations), you will run 5 x 1 kilometre at your target pace with 3 minutes of recovery between each run.

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

The session will last about 1 hour 35 minutes.

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 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.

The session will last 1 hour 15 minutes.

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%.

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

Then, you will run for 1 kilometre at the target race pace. You will end with a 5-minute warm-down.

Monitor your pace, you have to rest your legs before the competition.

The session will last 40 minutes.

It's the last session before your target.
Tempting as it may be and though you may want to reassure yourself, don't run faster or for longer.
It would be detrimental to the result. You have to be rested for your target!

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.

Warm up as usual.

In order to get an accurate measure of your time, you will need to start a "standard" session when you cross the start line.

Do not start off too quickly as this could cause problems in the final kilometres.
It is better to start slowly and accelerate over the final 2 kilometres than the other way round!

Make the most of it even if you have to push yourself "a little" to succeed.

The session will last about 30 minutes.

Take your position on the start line 5 to 10 minutes before the scheduled start time.
Avoid positioning yourself in the first few lines so as not to start too fast, but don't place yourself at the end of the peloton either.

When the going gets tough think about the joy and pride you’ll experience when you cross the finishing line. You haven’t done all these weeks of work to stop before the end!