Completing your first 10 km run - in 8 weeks

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 MaxHR, 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.

After a 20 min warm-up and a few general physical preparedness exercises (heel-to-buttocks, knee lifts etc.), you're going to run almost all-out for 30 sec and then jog very slowly for 30 sec before another 30 sec all-out burst etc ... for 10 reps.

Once you've finished the split, you'll then do 15 minutes cool down (65% MaxHR) which will help absorb the lactic acid produced during your high intensity exercise. You'll recover more quickly and the next day your body will be better able to cope with this new exercise.

When running a split, try to find a rhythm which will allow you to run your last rep as quickly as the first.

Remember to hydrate yourself properly at the end of the session. You can do some gentle stretching shortly afterwards but without forcing too much as you may tear the muscle fibres that you've already worked very hard during your intensive exercise.

Exercise for one hour 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 MaxHR, 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.

After a 20 min warm-up and a few general physical preparedness exercises (heel-to-buttocks, knee lifts etc.), you're going to run almost all-out for 45 sec and then jog very slowly for 45 sec before another 45 sec all-out burst etc ... for 10 reps.

Once you've finished the split, you'll then do 15 minutes cool down (65% MaxHR) which will help absorb the lactic acid produced during your high intensity exercise. You'll recover more quickly and the next day your body will be better able to cope with this new exercise.

When running a split, try to find a rhythm which will allow you to run your last rep as quickly as the first.

Remember to hydrate yourself properly at the end of the session. You can do some gentle stretching shortly afterwards but without forcing too much as you may tear the muscle fibres that you've already worked very hard during your intensive exercise.

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.

Exercise for one hour 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.

After a 20 min warm-up and a few general physical preparedness exercises (heel-to-buttocks, knee lifts etc.), you're going to run almost all-out for 60 sec and then jog very slowly for 60 sec before another 60 sec all-out burst etc ... for 10 reps.

Once you've finished the split, you'll then do 15 minutes cool down (65% MaxHR) which will help absorb the lactic acid produced during your high intensity exercise. You'll recover more quickly and the next day your body will be better able to cope with this new exercise.

When running a split, try to find a rhythm which will allow you to run your last rep as quickly as the first.

Remember to hydrate yourself properly at the end of the session. You can do some gentle stretching shortly afterwards but without forcing too much as you may tear the muscle fibres that you've already worked very hard during your intensive exercise.

Exercise for one hour 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.

Exercise for 1 hour 15 minutes making sure you can breathe comfortably throughout (you should be able to talk while running). Remember to run more slowly if necessary.

You should stay in the zone corresponding to roughly 70% of your MaxHR 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.

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.

Rest. No running

There's no running in this segment. Stay at home and rest. The aim of this rest period is to help your body adjust properly to all the exercise you've done over the past 3 weeks and also allow you to recover properly so you can then move on to the 2nd work cycle of the exercise program which will help you achieve your end goal.

Stay at home and rest. The aim of this rest period is to help your body adjust properly to the exercise you've done during the previous weeks.

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.

After a 20 minutes warm-up and a few general physical preparedness exercises (heel to buttock, knee raises etc.), you're going to do a split exercise:

You're going to run quickly for 3 minutes (pace yourself as you need to try to run the exact same speed for all segments) and then jog slowly for 3 minutes before running fast for another 3 minutes etc. ...for 4 reps.

Once you've finished the split, you'll then do 15 minutes cool down (65% MaxHR) which will help absorb the lactic acid produced during your high intensity exercise. You'll recover more quickly and the next day your body will be better able to cope with this new exercise.

When running a split, try to find a rhythm which will allow you to run your last rep as quickly as the first.

Remember to hydrate yourself properly at the end of the session. You can do some gentle stretching shortly afterwards but without forcing too much as you may tear the muscle fibres that you've already worked very hard during your intensive exercise.

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.

Exercise for one hour 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.

After a 20 minutes warm-up and a few general physical preparedness exercises (heel to buttock, knee raises etc.), you're going to do a split exercise:

You're going to run quickly for 5 minutes (pace yourself as you need to try to run the exact same speed for all segments) and then jog slowly for 3 minutes before running fast for another 5 minutes etc. ...for 3 reps.

Once you've finished the split, you'll then do 15 minutes cool down (65% MaxHR) which will help absorb the lactic acid produced during your high intensity exercise. You'll recover more quickly and the next day your body will be better able to cope with this new exercise.

When running a split, try to find a rhythm which will allow you to run your last rep as quickly as the first.

Remember to hydrate yourself properly at the end of the session. You can do some gentle stretching shortly afterwards but without forcing too much as you may tear the muscle fibres that you've already worked very hard during your intensive exercise.

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.

Exercise for 1 hour 15 minutes making sure you can breathe comfortably throughout (you should be able to talk while running). Remember to run more slowly if necessary.

You should stay in the zone corresponding to roughly 70% of your MaxHR 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.

After a 20 minutes warm-up and a few general physical preparedness exercises (heel to buttock, knee raises etc.), you're going to do a split exercise:

You're going to run quickly for 6 minutes and then jog slowly for 5 minutes before running fast for another 5 minutes etc.

Once you've finished the split, you'll then do 15 minutes cool down (65% MaxHR) which will help absorb the lactic acid produced during your high intensity exercise. You'll recover more quickly and the next day your body will be better able to cope with this new exercise.

When running a split, try to find a rhythm which will allow you to run your last rep as quickly as the first.

Remember to hydrate yourself properly at the end of the session. You can do some gentle stretching shortly afterwards but without forcing too much as you may tear the muscle fibres that you've already worked very hard during your intensive exercise.

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.

Exercise for 1 hour 15 minutes making sure you can breathe comfortably throughout (you should be able to talk while running). Remember to run more slowly if necessary.

You should stay in the zone corresponding to roughly 70% of your MaxHR 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're going to run for 30 minutes continuously, ensuring you can breathe comfortably throughout. You need to feel comfortable during this race.

The running phase should always be in "comfortable breathing" mode, i.e. you should be able to speak while running. You’ll gain nothing by going faster!

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

Rest. No running

There's no running in this segment. Stay at home and rest. The aim of this rest period is to help your body adjust properly to all the exercise you've done over the previous weeks and to prepare your body for the race.

Stay at home and rest. The aim of this rest period is to help your body adjust properly to the exercise you've done during the previous weeks.

To warm up you will be satisfied with about ten minutes of brisk walk. The first kilometers of the race will warm you up. To be able to have precisely your time, it will be necessary to start a session "classic" on the app at the time of the departure. Do not leave too fast not to be in trouble on the last kilometers. Better to leave slowly and accelerate in the last 2 kilometers than the opposite! Take a lot of fun, even if to succeed you will have to "a little" force.

ake your place on the starting line 5 to 10 minutes before the scheduled time.
Avoid putting yourself in the front lines to avoid going too fast, but do not put yourself at the end of the pack either.

In difficult times, think about the joy and pride you'll have when you cross the finish line. You have not done all this preparation to stop before the end!