Prepare to run 10k in 40 minutes - 4 sessions per week for 8 weeks.

    • Type :

    • Duration :

      8 weeks
    • Level :

      Advanced (high level of physical activity)
    • For :

      men, women
    • Rhythm :

      4 times/week
    • Coach :

      Coach Jiwok
    • Number of workouts :

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  • Objective

    The goal is to finish 10k in 40 minutes.

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  • Description

    You have already completed a 10k run in 45 minutes; now, the level of 40 minutes should be achievable.Before beginning this program, assure yourself that it's possible to achieve this goal.
    By following these 31 sessions over 8 weeks, (3 in the last week), you should be able to, at the end, keep the 15 km/h average to reach your goal.
    This program will help you to run more quickly for a longer time, and allow you to run 10km at 15 km/h, which equals 4 min/km.

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  • Coach Guidelines

    Before you begin, know that you are entering the stage where minutes, even seconds, are not gained easily!You must first identify your capabilities in order to achieve your goal.
    All the sessions of this program are challenging on different levels - some will require mental preparation to help mobilise you physically.
    Strictly respect the paces which will be required of you to optimise your progression.
    Keep water within reach, it is invaluable and essential to keep hydrated.
    Make sure your shoes are in good condition.
    Ideally your training days should be Tuesday, Thursday, Saturday and Sunday.The last session before your goal will be achieved on Friday or 48 hours before.
    Listen to your body during the last week, the hard work has been done so don't push yourself.
    COURAGE, it is up to you now.

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