8 - 10 Kms allure endurance

Warm-up (1.5-2 km) : Start very slowly for 1 km at a light pace Follow with a few gradual accelerations over 100-150m to prepare the legs. Body (8-10 km): Adopt an endurance pace between 65-75% of your maximum pace. For an intermediate runner, this represents around 10-12 km/h Maintain a steady pace throughout the session at this controlled pace Be able to hold a conversation without too much difficulty breathing. Effort management : Warm up for the first few kilometers at a pace slightly below the target pace. Then, stabilize the pace at 65-75% max. Possibility of accelerating slightly over the last few km if the body allows it Cool-down (1-1.5 km): End with 1 km of very light trotting to cool down End with stretching The aim is to develop the ability to sustain an endurance effort at a moderate pace over a medium distance - a basic aerobic session to lay the foundations for subsequent stages.