NICKLAS RØSSNER
PRESENTS
THE 7-WEEK
CHALLENGE
Cut your 5k time by 48 seconds
in 7 weeks while training 50%
less*
*Results may vary
Welcome to the 7-Week Challenge!
You’re about to experience a research-backed
protocol that can help you cut your 5k time by as
much as 48 seconds in just 7 weeks – while
training up to 54% less.
This method is based on a study conducted by Dr.
Jens Bangsbo and his team at the University of
Copenhagen.
The study showed that recreational runners
following the 10-20-30 interval program reduced
their training volume by an average of 54% yet
saw significant improvements in performance.
The runners in the study improved their 5k time
by an average of 48 seconds after just 7 weeks!
You can check out the full study here: 10-20-30
Interval Training Study
Before we dive into your first session, we’re going
to set a baseline for your progress so you can see
how much you’ve improved by the end of the
program.
This means completing a timed 5k run!
Don’t stress about your time – it’s just to track
where you’re starting from.
IMPORTANT DISCLAIMER
Nicklas Røssner is not a doctor or a medical professional.
The information provided in this program is intended for educational and
informational purposes only and is not intended as a substitute for
professional medical advice, diagnosis, or treatment.
Always consult with your physician or other qualified healthcare provider
before beginning any new fitness program or undertaking any new health
regimen, particularly if you have any pre-existing medical conditions or
are taking any medications.
Participating in any fitness program can involve the risk of injury. By
voluntarily undertaking any exercise program provided by this program,
you assume the risk of any resulting injury. The creators, producers, and
distributors of this program are not responsible for any injuries or health
conditions that may result from following the exercises and advice
offered in this program including but not limited to economic loss,
ilness, injury or death.
The training suggestions provided are not tailored to suit any particular
individual's needs and may not be appropriate for everyone. It is your
responsibility to evaluate your own physical condition and personal
health before beginning any exercise program or making any changes to
your diet.
Individual results from participating in this program may vary. There are
no guarantees of specific results, including but not limited to weight loss,
muscle gain, running performance or any other physical transformation.
The creators, producers, and distributors of this program make no
representations or warranties of any kind, express or implied, regarding
the outcomes you may experience from following this program.
By using this program, you acknowledge and agree that you are doing so
at your own risk and that you release the creators, producers, and
distributors of this program from any and all claims or causes of action,
known or unknown, arising out of your use of this program.
Remember to:
Warm up properly before engaging in any physical activity.
Listen to your body and modify exercises as needed.
Stay hydrated and maintain proper nutrition.
Stop immediately if you feel pain or discomfort, and seek medical
attention if necessary.
Consult with a professional if you have any concerns or questions about
starting a new fitness program.
Your health and safety are my top priority.
© 2024 Nicklas Røssner. All rights reserved.
This document is the intellectual property of Nicklas Røssner.
Unauthorized copying, distribution, or use of this document or any part of
it is strictly prohibited.
WEEK 1
And so it begins...
Monday 10 min warm-up, 5K TIME TRIAL, 5 min cool down
Tuesday Rest
Wednesday Rest
5-10 minutes of easy jogging to get your body ready.
5 x (30 seconds at an easy pace (slow jog)
20 seconds at a moderate pace (comfortably fast)
10 seconds all-out sprint (as fast as you can))
Thursday 2 min slow jog or walking
Repeat 2 times.
Cool-down: 5-10 minutes of easy jogging or walking to
bring your heart rate down.
Friday Rest
5-10 minutes of easy jogging to get your body ready.
5 x (30 seconds at an easy pace (slow jog)
20 seconds at a moderate pace (comfortably fast)
10 seconds all-out sprint (as fast as you can))
Saturday 2 min slow jog or walking
Repeat 2 times.
Cool-down: 5-10 minutes of easy jogging or walking to
bring your heart rate down.
Sunday Rest
WEEK 2
Building momentum
5-10 minutes of easy jogging to get your body ready.
5 x (30 seconds at an easy pace (slow jog)
20 seconds at a moderate pace (comfortably fast)
10 seconds all-out sprint (as fast as you can))
Monday
2 min slow jog or walking
Repeat 2 times.
Cool-down: 5-10 minutes of easy jogging or walking to
bring your heart rate down.
Tuesday (Optional) Strength Training
5-10 minutes of easy jogging to get your body ready.
5 x (30 seconds at an easy pace (slow jog)
20 seconds at a moderate pace (comfortably fast)
10 seconds all-out sprint (as fast as you can))
Wednesday
2 min slow jog or walking
Repeat 2 times.
Cool-down: 5-10 minutes of easy jogging or walking to
bring your heart rate down.
Thursday (Optional) Strength Training
Friday (Optional) 40-45 min easy jog
5-10 minutes of easy jogging to get your body ready.
5 x (30 seconds at an easy pace (slow jog)
20 seconds at a moderate pace (comfortably fast)
10 seconds all-out sprint (as fast as you can))
Saturday 2 min slow jog or walking
Repeat 2 times.
Cool-down: 5-10 minutes of easy jogging or walking to
bring your heart rate down.
Sunday (Optional) 30-35 min easy jog
WEEK 3
Time to Increase the Intensity
5-10 minutes of easy jogging to get your body ready.
5 x (30 seconds at an easy pace (slow jog)
20 seconds at a moderate pace (comfortably fast)
10 seconds all-out sprint (as fast as you can))
Monday
2 min slow jog or walking
Repeat 3 times.
Cool-down: 5-10 minutes of easy jogging or walking to
bring your heart rate down.
Tuesday (Optional) Strength Training
5-10 minutes of easy jogging to get your body ready.
5 x (30 seconds at an easy pace (slow jog)
20 seconds at a moderate pace (comfortably fast)
10 seconds all-out sprint (as fast as you can))
Wednesday
2 min slow jog or walking
Repeat 3 times.
Cool-down: 5-10 minutes of easy jogging or walking to
bring your heart rate down.
Thursday (Optional) Strength Training
Friday (Optional) 45-50 min easy jog
5-10 minutes of easy jogging to get your body ready.
5 x (30 seconds at an easy pace (slow jog)
20 seconds at a moderate pace (comfortably fast)
10 seconds all-out sprint (as fast as you can))
Saturday 2 min slow jog or walking
Repeat 3 times.
Cool-down: 5-10 minutes of easy jogging or walking to
bring your heart rate down.
(Optional) 35-40
Sunday
min easy jog
WEEK 4
Half-way there
5-10 minutes of easy jogging to get your body ready.
5 x (30 seconds at an easy pace (slow jog)
20 seconds at a moderate pace (comfortably fast)
10 seconds all-out sprint (as fast as you can))
Monday
2 min slow jog or walking
Repeat 3 times.
Cool-down: 5-10 minutes of easy jogging or walking to
bring your heart rate down.
Tuesday (Optional) Strength Training
5-10 minutes of easy jogging to get your body ready.
5 x (30 seconds at an easy pace (slow jog)
20 seconds at a moderate pace (comfortably fast)
10 seconds all-out sprint (as fast as you can))
Wednesday
2 min slow jog or walking
Repeat 3 times.
Cool-down: 5-10 minutes of easy jogging or walking to
bring your heart rate down.
Thursday (Optional) Strength Training
Friday (Optional) 50-55 min easy jog
5-10 minutes of easy jogging to get your body ready.
5 x (30 seconds at an easy pace (slow jog)
20 seconds at a moderate pace (comfortably fast)
10 seconds all-out sprint (as fast as you can))
Saturday 2 min slow jog or walking
Repeat 3 times.
Cool-down: 5-10 minutes of easy jogging or walking to
bring your heart rate down.
Sunday (Optional) 30 min moderate pace
WEEK 5
Push your limits
5-10 minutes of easy jogging to get your body ready.
5 x (30 seconds at an easy pace (slow jog)
20 seconds at a moderate pace (comfortably fast)
10 seconds all-out sprint (as fast as you can))
Monday
2 min slow jog or walking
Repeat 4 times.
Cool-down: 5-10 minutes of easy jogging or walking to
bring your heart rate down.
Tuesday (Optional) Strength Training
5-10 minutes of easy jogging to get your body ready.
5 x (30 seconds at an easy pace (slow jog)
20 seconds at a moderate pace (comfortably fast)
10 seconds all-out sprint (as fast as you can))
Wednesday
2 min slow jog or walking
Repeat 4 times.
Cool-down: 5-10 minutes of easy jogging or walking to
bring your heart rate down.
Thursday (Optional) Strength Training
Friday (Optional) 55-60 min easy jog
5-10 minutes of easy jogging to get your body ready.
5 x (30 seconds at an easy pace (slow jog)
20 seconds at a moderate pace (comfortably fast)
10 seconds all-out sprint (as fast as you can))
Saturday 2 min slow jog or walking
Repeat 4 times.
Cool-down: 5-10 minutes of easy jogging or walking to
bring your heart rate down.
Sunday (Optional) 35 min moderate pace
WEEK 6
Performance Peak
5-10 minutes of easy jogging to get your body ready.
5 x (30 seconds at an easy pace (slow jog)
20 seconds at a moderate pace (comfortably fast)
10 seconds all-out sprint (as fast as you can))
Monday
2 min slow jog or walking
Repeat 4 times.
Cool-down: 5-10 minutes of easy jogging or walking to
bring your heart rate down.
Tuesday (Optional) Strength Training
5-10 minutes of easy jogging to get your body ready.
5 x (30 seconds at an easy pace (slow jog)
20 seconds at a moderate pace (comfortably fast)
10 seconds all-out sprint (as fast as you can))
Wednesday
2 min slow jog or walking
Repeat 4 times.
Cool-down: 5-10 minutes of easy jogging or walking to
bring your heart rate down.
Thursday (Optional) Strength Training
Friday (Optional) 55-60 min easy jog
5-10 minutes of easy jogging to get your body ready.
5 x (30 seconds at an easy pace (slow jog)
20 seconds at a moderate pace (comfortably fast)
10 seconds all-out sprint (as fast as you can))
Saturday 2 min slow jog or walking
Repeat 4 times.
Cool-down: 5-10 minutes of easy jogging or walking to
bring your heart rate down.
Sunday (Optional) 40 min moderate pace
WEEK 7
Time to CRUSH Your 5k!
5-10 minutes of easy jogging to get your body ready.
5 x (30 seconds at an easy pace (slow jog)
20 seconds at a moderate pace (comfortably fast)
10 seconds all-out sprint (as fast as you can))
Monday 2 min slow jog or walking
Repeat 2 times.
Cool-down: 5-10 minutes of easy jogging or walking to
bring your heart rate down.
Tuesday
Wednesday
5-10 minutes of easy jogging to get your body ready.
5 x (30 seconds at an easy pace (slow jog)
20 seconds at a moderate pace (comfortably fast)
10 seconds all-out sprint (as fast as you can))
Thursday 2 min slow jog or walking
Repeat 2 times.
Cool-down: 5-10 minutes of easy jogging or walking to
bring your heart rate down.
Friday
Saturday
Sunday 10 min warm-up, 5K TIME TRIAL, 5 min cool down
