Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

Core stability: 12 min (30 sec. work , 30 sec. rest)

Set 1: - 30’ run at 80% HRmax (+ 6 km). In the middle of each 5’ of running, perform a tempo run over 50 m at 90% SPmax, or 6 x 50 m in total.

Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

Core stability: 12 min (30 sec. work , 30 sec. rest)

Set 1: - 35’ run at 80% HRmax (+ 7 km) In the middle of each 5’ of running, perform a tempo run over 50 m at 90% SPmax, or 7 x 50 m in total.

Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

Core stability: 12 min (30 sec. work , 30 sec. rest)

Set 1: - 40’ run at 80% HRmax (+ 8 km) In the middle of each 5’ of running, perform a tempo run over 50 m at 90% SPmax, or 8 x 50 m in total.

Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

Core stability: 12 min (30 sec. work , 30 sec. rest)

Set 1: - 45’ run at 80% HRmax (+ 9 km) In the middle of each 5’ of running, perform a tempo run over 50 m at 90% SPmax, or 9 x 50 m in total.

Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

Core stability: 12 min (30 sec. work , 30 sec. rest)

Set 1: - 8’ run at 80% HRmax (+/- 2 km). 4' walk , Repetitions 2x , Total 24'

Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

Core stability: 12 min (30 sec. work , 30 sec. rest)

Set 1: - 4’ run at 80% HRmax (+/- 1 km). 2' walk , Repetitions 4x , Total 24'

Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

Core stability: 12 min (30 sec. work , 30 sec. rest)

Set 1: - 2’ run at 80% HRmax (+/- 500m). 1' walk , Repetitions 8x , Total 24'

Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

Core stability: 12 min (30 sec. work , 30 sec. rest)

Set 1: - 1’ run at 80% HRmax (+/- 250m). 30'' walk , Repetitions 16x , Total 24'

Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

Core stability: 12 min (30 sec. work , 30 sec. rest)

Set 1: - 30'’ run at 80% HRmax (+/- 125m). 15'' walk , Repetitions 32x , Total 24'

Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

Core stability: 12 min (30 sec. work , 30 sec. rest)

Set 1: - 30’ run at 80% HRmax (+ 6 km). In the middle of each 5’ of running, perform a tempo run over 50 m at 90% SPmax, or 6 x 50 m in total.

Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)