10 km in 50 mins - 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 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

After a warm-up (20 minutes of jogging, GPP and 3 sprints), you will do 45 seconds at almost maximum endurance and then jog very slowly for 45 seconds 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.

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 10 minutes 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 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 do one minute at almost maximum endurance and then jog very slowly for one minute 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.

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 15 minutes 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 2 kilometres at your target pace (around 12 km/h).

After a 4 minute recovery period you will repeat this.

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 do 1 minute 30 seconds at almost maximum endurance and then jog very slowly for 1 minute 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.

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 and the slow sections at

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. 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. 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 kilometers at your target race pace.
After a 4 minute recovery jog, you will set off on 1 kilometer at your target race pace.
After another 4 minute recovery jog you will do a last session of 2 kilometers, still at your target race pace

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 do 30 seconds at almost maximum endurance and then jog very slowly for 30 seconds before restarting the intervals for 15 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 and the slow sections at

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 4 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 minutes 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. 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 x one kilometre at your target pace with 2 minutes 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 30 minutes while breathing comfortably.
You should be able to talk while you are running.

Don't worry about running more slowly if you feel you need to.
This should be an enjoyable session, to relax your legs before the competition.

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!

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 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.