To begin, it's important to know that the plan/program follows the paces of our founder, who aims to break the 40-minute mark for 10km. It would be counterproductive, even dangerous, to follow this program if you're not yet at those paces. The program consists of 6 sessions per week, alternating between track, road, and treadmill running. Let's start with the warm-up we'll do before each session.
Warm-up and cool-down are essential to prevent injuries and maximize the benefits of each session. Here's how to structure these phases depending on the type of session.
-Warm-up (15 to 25 minutes depending on the intensity of the session)
The goal is to gradually raise body temperature, activate muscles and cardio, and prepare the joints.
- For all sessions, do a minimum of 10 to 15 minutes of slow jogging at 6:00-5:30/km.
- Next, adapt according to the session:
Interval training (track, road, hills, treadmill)
- 3 to 4 progressive accelerations over 80 to 100 meters
- Athletic drills (high knees, butt kicks, side steps, bounding strides…)
- Dynamic stretching if needed (no static stretching)
Threshold and tempo (road, carpet)
- 2 to 3 straight lines, gradually accelerating
- Some educational materials if needed
Basic endurance and progressive jogging
- Very relaxed start at 6:00/km or more and gradual acceleration
Hill session
- A standard warm-up plus 2 to 3 gradual increases in intensity before starting the session
-Recovery (10 to 15 minutes after the session)
The goal is to gradually lower the heart rate and promote the elimination of muscle toxins.
- After each session, do 5 to 10 minutes of very light jogging at 6:00-6:30/km
- Next, passive stretching and deep breathing
- Focus on the quadriceps, hamstrings, calves, and glutes.
- 20 to 30 seconds per muscle, without forcing it.
- Self-massage is possible with a roller or a tennis ball.
Week 1
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Monday (Track - 250m) : 10 x 500m at 3:55/km (1'15 recovery)
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Tuesday (Basic Endurance - Road/Varied Terrain) : 50' to 6:00/km
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Wednesday (Hills - Road) : 12 x 200m hill repeats at 4:00/km uphill (downhill for recovery)
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Thursday (Rest or light jog) : 40 minutes at 6:15/km
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Friday (Progressive jogging - Road or treadmill) : 45' (15' at 5:30/km, 15' at 5:00/km, 10' at 4:30/km, 5' at 4:15/km)
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Saturday (Long Run - Trail) : 1h15 to 5:30-5:40/km
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Sunday (Rest or very light jogging)
We decided to add 2-3 hill training sessions to the preparation, as the race starts with a 6-7% gradient over 300 meters, which will help prevent excessive fatigue. Furthermore, hill training will improve endurance.
Week 2
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Monday (Track - 250m) : 5 x 1000m at 4:00/km (1'30 recovery)
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Tuesday (Fundamental Endurance - Road) : 45' at 6:15/KM
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Wednesday (Hill Session - Road) : 12 x 200m hill repeats at 3:55/km
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Thursday (Rest or light jog) : 40 minutes at 6:15-6:30/km
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Friday (Treadmill - Progressive Threshold) : 3 x 6' at 4:15/km (2' recovery)
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Saturday (Long Run - Road/Trail) : 1h20 to 5:25-5:35/km
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Sunday (Rest or light jogging)
For this 10km run, I'll be using the Nike Streakfly for my interval and tempo runs, and the Nike Invincible 3 for my easy runs, warm-ups, and cool-downs. You can find these on our clearance section, where you're currently browsing. If you're looking for a versatile shoe, we recommend the Nike Pegasus, which starts at €74.
Week 3
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Monday (Track) : 8 x 600m at 3:50/km (1'15 recovery)
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Tuesday (Fundamental Endurance - Road) : 50' at 6:15/km
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Wednesday (Progressive jogging - Road) : 50' (15' at 5:30/km, 15' at 5:00/km, 15' at 4:30/km, 5' at 4:15/km)
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Thursday (Rest or light jog) : 40 minutes at 6:15/km
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Friday (Threshold session - Track) : 3 x 8' at 4:10/km (2' recovery)
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Saturday (Long Run - Path/Trail) : 1h30 to 5:30/km
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Sunday (Rest or light jogging)
Iliotibial band syndrome (or IT band syndrome) is pain on the side of the knee, very common among runners. I suffered from it, and here's how I managed to get rid of it at the gym with targeted strengthening exercises:
- Bulgarian lunges (3x10 reps per leg): This exercise strengthens the quadriceps and glutes, which stabilizes the pelvis and reduces friction on the iliotibial band.
- Leg curl (lying or seated, 3x12 reps) : Strengthens the hamstrings to balance the posterior chain and limit excessive tension on the iliotibial band.
- Abductor machine (3x15 reps) : Strengthens the middle gluteal muscles, which play a key role in stabilizing the knee and preventing this syndrome.
- Reducing training volume during the acute phase of pain, favoring cycling or swimming.
I like to include 1 to 2 weight training sessions per week, which I add at the end of the week or on the same day as a basic endurance session (after running).
Week 4
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Monday (Track) : 12 x 400m at 3:45/km (1' recovery)
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Tuesday (Fundamental Endurance - Road) : 50' at 6:15/km
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Wednesday (Hills - Road) : 10 x 200m hill repeats at 3:50/km
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Thursday (Rest or light jog) : 40 minutes at 6:15/km
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Friday (Treadmill - Short Threshold) : 4 x 5' at 4:05/km (2' recovery)
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Saturday (Long Run - Trail) : 1h30 to 5:20-5:30/km
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Sunday (Rest or light jogging)
Finally, you should know that each plan is tailored for a single person; you can use this plan as inspiration to create your own sessions, but without copying the entire plan, which may not be suitable for you.
In the final week before the race, the volume and intensity are reduced:
Week 5
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Monday (Intensity session - 250m track):
3 x 3 min at 10 km pace (~3:50-4:00/km) with 2 min recovery + 10 min very easy jogging.
➝ Objective: To stimulate the target pace without accumulating fatigue. -
Tuesday (Bike ride - active recovery):
1.5 to 2 hours
➝ Objective: To boost endurance without impact and to aid recovery. -
Wednesday (Easy jog - Road):
40 min at 5:30-5:45/km, totally relaxed, without forcing anything. -
Thursday (Mini activation at D-3):
3 x 200m at 5km pace (~3:40/km) with 1 min recovery + 10 min very easy jogging.
➝ Objective: To maintain muscle responsiveness without fatigue. -
Friday (Jogging + drills + 3 straight sprints):
20 to 30 min at 5:30-5:45/km + ranges + 3 accelerations of 50-60m.
➝ Objective: Mobility and light activation. -
Saturday (Last activation 24 hours before the race):
20 min at 5:30/km + 3 accelerations of 100m at race pace (3:50-4:00/km).
➝ Objective: To wake up the legs without generating fatigue. -
Sunday :
🎯 10km Race 🔥
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