Description

This program is split into 20 weeks with a mix of slow and comfortable runs, short and intense ones and a few gym sessions. The hardest and most intense part of the program is between weeks 11 and 16. The weeks 17 to 20 are “cool-downs” before the race to not fall into an exhaustion phase. The gym sessions are not mandatory but great if you want to improve your overall fitness level. The program is designed as follows:

Weeks 1 – 2 

4 running sessions per week with a focus on familiarising yourself with the technique and the pace of the run.

Weeks 3 – 4 

5 sessions per week with a focus on increasing the distance, the pace and improving muscle strength and endurance (3 running sessions and 2 weight lifting sessions).

Weeks 5 – 10 

5 sessions per week with a focus on increasing the distance, the pace and improving muscle strength and endurance (3 running sessions and 2 weight lifting sessions). Preparing you for the next, and hardest part of the program.

Weeks 11 – 16 

4 sessions per week with a focus on improving endurance and speed with a mix of long distance runs, and short and intense ones (4 running sessions and 1 weight lifting session).

Weeks 17 – 20

3 running sessions per week with a focus on resting the body with practice sessions for the race.