10 km in 55 mins - in 6 weeks (2024)

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To follow this programme you must have already run the 10 km distance in about an hour.

Ideally, your sessions should be on the Tuesday, Thursday and Sunday to keep your week as balanced as possible. In any event, there must be a day of rest between each run.

Each week, you will work on your speed over short distances (VO2max speed),a session at your target pace (11 km/h = 5 mins 25 secs per kilometre) and an endurance session.

• 01. Short VO2max effort 10x (30s -30s)

Session 1 : Short VO2max effort 10x (30s -30s)

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 30 seconds and then jog very slowly for 30 seconds before starting again, completing a total of 10 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 complete the repetitions at 105% of your VO2max.
The session will last about 55 minutes.

Before session advice

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.

Session exercises

• 01

  20-minute warm-up

• 02

  GPP (General Physical Preparation)

• 03

  3 gradual accelerations over 100 metres

• 04

  Short VO2max effort 10x (30s - 30s)

• 05

  10-minute warm-down

After session advice

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.

• 02. 1 hour of jogging on flat terrain

Session 2 : 1 hour of jogging on flat terrain

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.

Before session advice

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.

Session exercises

• 01

  1 hour of jogging on flat terrain

After session advice

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.

• 03. 3 x 1 km at the target race pace

Session 3 : 3 x 1 km at the target race pace

After a warm-up (20 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 5-minute warm-down.

The session will last about 1 hour 05 minutes.

Before session advice

Monitor your paces properly!

Session exercises

• 01

  20-minute warm-up

• 02

  GPP (General Physical Preparation)

• 03

  3 gradual accelerations over 100 metres

• 04

  1 kilometre at 11 km/h

• 05

  3 minutes of recovery while jogging

• 06

  1 kilometre at 11 km/h

• 07

  3 minutes of recovery while jogging

• 08

  1 kilometre at 11 km/h

• 09

  5-minute warm-down

After session advice

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

• 04. Short VO2max effort 10x (40s -40s)

Session 4 : Short VO2max effort 10x (40s -40s)

After a warm-up (30 mins of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 40 seconds and then jog very slowly for 40 seconds before starting again, completing a total of 10 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 complete the repetitions at 105% of your VO2max.
The session will last about 55 minutes.

Before session advice

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

Session exercises

• 01

  20-minute warm-up

• 02

  GPP (General Physical Preparation)

• 03

  3 gradual accelerations over 100 metres

• 04

  Short VO2max effort 10x (40s - 40s)

• 05

  10 minutes of recovery

After session advice

Remember to stay hydrated immediately after finishing the session. A little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you breaking your muscle fibres that have already worked hard when you were pushing yourself.

• 05. 1h10 jog on flat terrain

Session 5 : 1h10 jog on flat terrain

Do 1 hour 10 minutes of exercise while breathing comfortably at all times, i.e. you are still able to speak while running.

Feel free to slow down if you feel the need.

The session will last 1 hour 10 minutes.

Before session advice

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.

Session exercises

• 01

  1h10 jog on flat terrain

After session advice

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.

• 06. 4 x 1 km at the target race pace

Session 6 : 4 x 1 km at the target race pace

After a warm-up (20 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 15 minutes.

Before session advice

Monitor your paces properly!

Session exercises

• 01

  20-minute warm-up

• 02

  GPP (General Physical Preparation)

• 03

  3 gradual accelerations over 100 metres

• 04

  1 kilometre at 11 km/h

• 05

  3 minutes of recovery while jogging

• 06

  1 kilometre at 11 km/h

• 07

  3 minutes of recovery while jogging

• 08

  1 kilometre at 11 km/h

• 09

  3 minutes of recovery while jogging

• 10

  1 kilometre at 11 km/h

• 11

  10-minute warm-down

After session advice

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

If the required paces seem too easy, you can always choose a more ambitious programme.
You can also stick to this programme by adapting the sessions to the specific pace, at your convenience.

Take care of yourself, change into some dry clothes after running, follow our nutritional advice, maintain a healthy lifestyle and everything will be fine!

• 07. Short VO2max effort 10x (50s - 50s)

Session 7 : Short VO2max effort 10x (50s - 50s)

After a warm-up (30 mins of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 50 seconds and then jog very slowly for 50 seconds before starting again, completing a total of 10 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 complete the repetitions at 100 to 105% of your VO2max.
The session will last about 1 hour 05 minutes.

Before session advice

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

Session exercises

• 01

  20-minute warm-up

• 02

  GPP (General Physical Preparation)

• 03

  3 gradual accelerations over 100 metres

• 04

  Short VO2max effort 10x (50s - 50s)

• 05

  10-minute warm-down

After session advice

Remember to stay hydrated immediately after finishing the session. A little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you breaking your muscle fibres that have already worked hard when you were pushing yourself.

• 08. 1 hour 15 minutes of jogging on flat terrain

Session 8 : 1 hour 15 minutes of jogging on flat terrain

You will run for 1 hour 15 while ensuring you can breathe easily at all times.
You should be able to speak while running.

This session should be enjoyable, so feel free to slow down if you feel the need.

The session will last 1 hour 15 minutes.

Before session advice

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.

Session exercises

• 01

  1 hour 15 minutes of jogging on flat terrain

After session advice

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.

• 09. 2 x 2 km at the target race pace

Session 9 : 2 x 2 km at the target race pace

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 2 kilometres at your target race pace (about 11 km/h).

After 4 minutes of recovery, start again.

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

The session will last about 1 hour 10 minutes.

Before session advice

Monitor your paces properly!

Session exercises

• 01

  20-minute warm-up

• 02

  GPP (General Physical Preparation)

• 03

  3 gradual accelerations over 100 metres

• 04

  2 kilometres at 11 km/h

• 05

  4 minutes of recovery while jogging

• 06

  2 kilometres at 11 km/h

• 07

  10-minute warm-down

After session advice

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.

Given the sequence of sessions and efforts made, a little fatigue may set in.

Take care of yourself, change into some dry clothes after running, follow our nutritional advice, maintain a healthy lifestyle and everything will be fine!

• 10. Short VO2max effort 10x (1 min - 1 min)

Session 10 : Short VO2max effort 10x (1 min - 1 min)

After a warm-up (30 mins of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 1 minute and then jog very slowly for 1 minute before starting again, completing a total of 10 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 complete the repetitions at 100 to 105% of your VO2max.
The session will last about 1 hour 05 minutes.

Before session advice

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

Session exercises

• 01

  20-minute warm-up

• 02

  GPP (General Physical Preparation)

• 03

  3 gradual accelerations over 100 metres

• 04

  Short VO2max effort 10x (1 min - 1 min)

• 05

  10-minute warm-down

After session advice

Remember to stay hydrated immediately after finishing the session. A little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you breaking your muscle fibres that have already worked hard when you were pushing yourself.

• 11. 1 hour 15 minutes of jogging on flat terrain

Session 11 : 1 hour 15 minutes of jogging on flat terrain

You will run for 1 hour 15 while ensuring you can breathe easily at all times.
You should be able to speak while running.

It must be an easy session.

The session will last 1 hour 15 minutes.

Before session advice

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.

Session exercises

• 01

  1 hour 15 minutes of jogging on flat terrain

After session advice

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.

• 12. 2 + 1 + 2 km at the target race pace

Session 12 : 2 + 1 + 2 km at the target race pace

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 2 kilometres at your target race pace.
After 4 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 4 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 20 minutes.

Before session advice

Monitor your paces properly!

Session exercises

• 01

  20-minute warm-up

• 02

  GPP (General Physical Preparation)

• 03

  3 gradual accelerations over 100 metres

• 04

  2 kilometres at 11 km/h

• 05

  4 minutes of recovery while jogging

• 06

  1 kilometre at 11 km/h

• 07

  4 minutes of recovery while jogging

• 08

  2 kilometres at 11 km/h

• 09

  10-minute warm-down

After session advice

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.

• 13. Short VO2max effort 12x (30s - 30s)

Session 13 : Short VO2max effort 12x (30s - 30s)

After a 20-min warm up and a few general physical preparation exercises (burn kicks, high-knee runs, etc.), you will push yourself almost to the limit for 30 seconds and then jog very slowly for 30 seconds before starting again for 30 seconds of exercise, repeated 12 times.

Once you have finished the interval training, you will complete a 10-minute warm-down without exceeding 65% of your maximum heart rate
.
You will recover more quickly and your body will cope with the next-day session better.

You will complete the repetitions at 105% of your VO2max.
The session will last about 1 hour.

Before session advice

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

Session exercises

• 01

  20-minute warm-up

• 02

  GPP (General Physical Preparation)

• 03

  3 gradual accelerations over 100 metres

• 04

  Short VO2max effort 12x (30s - 30s)

• 05

  10-minute warm-down

After session advice

Remember to stay hydrated immediately after finishing the session. A little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you breaking your muscle fibres that have already worked hard when you were pushing yourself.

• 14. 5 x 1 km at the target race pace

Session 14 : 5 x 1 km at the target race pace

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 5 x 1 kilometre at your target pace with 2 minutes of recovery between each run.

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

The session will last about 1 hour 20 minutes.

Before session advice

Monitor your paces properly!

Session exercises

• 01

  20-minute warm-up

• 02

  GPP (General Physical Preparation)

• 03

  3 gradual accelerations over 100 metres

• 04

  1 kilometre at 11 km/h

• 05

  2 minutes of recovery while jogging

• 06

  1 kilometre at 11 km/h

• 07

  2 minutes of recovery while jogging

• 08

  1 kilometre at 11 km/h

• 09

  2 minutes of recovery while jogging

• 10

  1 kilometre at 11 km/h

• 11

  2 minutes of recovery while jogging

• 12

  1 kilometre at 11 km/h

• 13

  10-minute warm-down

After session advice

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.

• 15. 1 hour of jogging on flat terrain

Session 15 : 1 hour of jogging on flat terrain

You will run for 1 hour while breathing comfortably at all times. You should be able to speak while running.
This session should be enjoyable, so feel free to slow down if you feel the need.

The session will last 1 hour.

Before session advice

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.

Session exercises

• 01

  1 hour of jogging

After session advice

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.

The workload drops so that you feel fresh for the start of the race.

This is why there will be no VO2max session this week and the sessions will be short, intentionally.

• 16. 2 x 1 km at the target race pace

Session 16 : 2 x 1 km at the target race pace

After a warm-up (20 mins of jogging, GPP and 3 accelerations), you will run 2 x kilometre at your target pace with 2 minutes of recovery between each run.

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

The session will last about 1 hour.

Before session advice

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!

Session exercises

• 01

  20-minute warm-up

• 02

  GPP (General Physical Preparation)

• 03

  3 gradual accelerations over 100 metres

• 04

  1 kilometre at 11 km/h

• 05

  2 minutes of recovery while jogging

• 06

  1 kilometre at 11 km/h

• 07

  10-minute warm-down

After session advice

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

• 17. 30 minutes of jogging on flat terrain

Session 17 : 30 minutes of jogging on flat terrain

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

Feel free to slow down if you feel the need.
It should be an enjoyable session, to rest your legs before the competition.

The session will last 30 minutes.

Before session advice

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!

Session exercises

• 01

  30-minute jog

After session advice

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.

• 18. warming up for the day of the race

Session 18 : warming up for the day of the race

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 35 minutes.

Before session advice

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.

Session exercises

• 01

  20-minute warm-up

• 02

  GPP (General Physical Preparation)

• 03

  3 gradual accelerations over 100 metres

After session advice

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!