Progressing on a 5 km race - in 8 weeks

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 as 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 enjoyable session.
The session will last 1h.

If you use a heart rate monitor, you should keep to around 70%, and never go beyond 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do a few stretches as soon as 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 yourself 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.

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 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 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.
The session will last 1h15min.

You should keep your heart rate around 70%, and never go beyond 75%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity. Once you've finished you can do a few stretching exercises.

After a warm-up (30 minutes, GPP and 3 gradual accelerations), you'll run for 30 seconds on a slope.
You will recover as you leisurely go down back down to the start point, i.e. 1 minute 30 seconds.

You will repeat this exercise 10 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 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 letting the hill get the better of you.
You will do the repetitions at 105% of your VO2max.
The session will last about 1h20min.

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.

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 yourself 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 jog for 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 1h15min.

This session that may be a little bit more difficult with the speed session of the week. Feel free to change location so you don't get bored!
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity. Once you've finished you can do a few stretching exercises.

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 yourself 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.

Do 45 minutes of exercise while breathing comfortably at all times, i.e. you are still able to speak while running.

At the end of the jog, you'll do 5 gradual accelerations over 100 metres.

Feel free to slow down if you feel the need.

It must be an enjoyable session.
The session will last about 55 minutes.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity. Once you've finished you can do a few stretching exercises.

Do 45 minutes of exercise while breathing comfortably at all times, i.e. you are still able to speak while running.

At the end of the jog, you'll do 5 gradual accelerations over 100 metres.

Feel free to slow down if you feel the need.

It must be an enjoyable session.
The session will last about 55 minutes.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity. Once you've finished you can do a few stretching exercises.

You will jog for an hour while ensuring you can breathe easily at all times.
You should be able to speak while running.

At the end of the jog, you'll do 5 gradual accelerations over 100 metres.

Feel free to slow down if you feel the need.
This should be an easy session!
The session will last about 1h10min.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
You can do a few stretches as soon as you’ve finished.

After a warm-up (20 minutes, GPP and 3 gradual accelerations), you'll run for 45 seconds on a slope.
You will recover by going back down to the start point, i.e. about 2 minutes 15 seconds.

You will repeat this exercise 10 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 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 letting the hill get the better of you.
You will do the repetitions at 105% of your VO2max.
The session will last about 1h15min.

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 jog 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 1h.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
You can do a few stretches as soon as 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 90 to 100% of your maximum heart rate.

Remember to hydrate yourself 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.

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

It must be an enjoyable session.
The session will last 1h15min.

You'll stay at about 70% of your maximum heart rate, without ever exceeding 75%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity. Once you've finished you can do a few stretching exercises.

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. about 3 minutes.

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 letting the hill get the better of you.
You will do the repetitions at 95% of your VO2max.
The session will last about 1h45min.

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.

After a warm-up (30 min of jogging, GPP and 3 accelerations), you'll push yourself almost to the limit for 40 seconds and then jog very slowly for 30 seconds before starting again, completing a total of 7 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.

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 one hour 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 1h.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
You can do a few stretches as soon as 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 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 yourself 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.

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 hydrate yourself 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.

After 40 minutes of jogging, you'll do 5 gradual accelerations over 100 metres.

The day's session will last about 50 minutes.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity. Once you've finished you can do a few stretching exercises.

You will warm up as you do usually.

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 day's session will last about 35 minutes.

Take your position on the start line 5 to 10 minutes before the scheduled start time. Do not stand in the front few rows so that you do not start off too quickly. However, you should also avoid being at the back of the group.

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