Try to follow this training programme as closely as possible to achieve your goal. It’s based on a balance of training and recovery. You’ll train for 3 days per week (in our example, Monday, Wednesday and Saturday). The idea is to have a recovery of 1 full day off between your 1st and 2nd session, and 2 full days off between sessions 2 and 3.

Below we speak of slow running and fast running. Slow running means you can speak while you run without any difficulty. Fast running means you can’t talk while running anymore, but you’re not out of breath.

Week 1

  • Monday: 2x 10 minutes of fast running, with 2.5 minutes of fast walking in between runs
  • Wednesday: 20 minutes of slow running
  • Saturday: 2x 10 minutes of fast running, with 2.5 minutes of fast walking in between runs


Week 2

  • Monday: 2x 12 minutes of fast running, with 2.5 minutes of fast walking in between runs
  • Wednesday: 25 minutes of slow running
  • Saturday: 2x 12 minutes of fast running, with 2.5 minutes of fast walking in between runs


Week 3

  • Monday: 3x 8 minutes of fast running, with 1.5 minutes of fast walking in between runs
  • Wednesday: 30 minutes of slow running. During this session, do two bursts of fast running over 50-80 meters
  • Saturday: 3x 8 minutes of fast running, with 1.5 minutes of fast walking in between runs


Week 4

  • Monday: 3x 10 minutes of fast running, with 1.5 minutes of fast walking in between runs
  • Wednesday: 3x 5 minutes of slow running, with 2 bursts of fast running over 50-80 meters in between the 5 minute sessions
  • Saturday: 3x 10 minutes of fast running, with 1.5 minutes of fast walking in between runs


Week 5

  • Monday: 25 minutes of slow running
  • Wednesday: 40 minutes of slow running. During this session, do two bursts of fast running over 50-80 meters
  • Saturday: 25 minutes of slow running


Week 6

  • Monday: 25 minutes of slow running
  • Wednesday: 45 minutes of slow running. During this session, do two bursts of fast running over 50-80 meters
  • Saturday: 25 minutes of slow running


Week 7

  • Monday: 3x 8 minutes of fast running, with 2 minutes of fast walking in between runs
  • Wednesday: 45 minutes of slow running. During this session, do two bursts of fast running over 50-80 meters
  • Saturday: 3x 8 minutes of fast running, with 2 minutes of fast walking in between runs


Week 8

  • Monday: 3x 10 minutes of fast running, with 2 minutes of fast walking in between runs
  • Wednesday: 45 minutes of slow running. During this session, do two bursts of fast running over 50-80 meters
  • Saturday: 3x 10 minutes of fast running, with 2 minutes of fast walking in between runs