Four runs a week
Easy running, one quality session, a short run and a long run. Each session gives you the effort, duration and recovery.
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12 WEEKS · RUNNING FRENCH EDITION
10K.
Find your next pace.
You have already run a 10K. Now prepare the next one. Twelve weeks to build the work, hold your pace and arrive ready on race day.
77 pages + a phone and iPad-friendly reader.
French-language edition. No videos or individual coaching.
THE PROGRAMME
From training to race day.
Strength for your running
Three strength blocks, a short weekly top-up and lighter weeks. Sets, repetitions and rest are prescribed.
Recovery is part of the plan
Rest days, fatigue checks and adjustments when life changes your week. Build the work, then arrive fresh enough to use it.
Food around your training
Two weeks of meal ideas and five recipes with photographs. Guidance for training days and the final days before your race.
PAGES FROM THE FRENCH EDITION
Inside 10K.
BEFORE YOU START
Is this the right programme for you?
Who is this for?
You have completed a 10K and run three times a week for at least six weeks. You currently run around 2 h 15–2 h 40 a week, including an easy 55–60-minute run. This plan moves to four runs a week. Entry requirements are set out at the start.
How much time should I allow?
Around 3–4½ hours a week, including running and strength. Lighter weeks and the taper reduce that total. Plan your 10K at the end of week twelve.
Do I need a target time?
Start from your current fitness and a recent result. Effort guidance works without a time goal. The pace table gives constant-pace durations for 3K, 5K, 10K, 15K and a half marathon; these are not race predictions.
Which equipment do I need?
Running shoes, a suitable route and a timer. Strength sessions use dumbbells, a bench and a cable row, with a travel option included. A heart-rate monitor is optional.
How do I receive it?
After payment confirmation, download the 77-page PDF, phone and tablet reader, or the ZIP package. Save the files and your personal access link.
Is the programme in English?
This edition is in French only. It is self-guided and does not include videos, individual coaching or a personalised meal plan.
DRAW / 10K
Prepare your next start line.
Get the programme · €39French-language edition · download after payment confirmation.