We thought we would help you get a taste of our training programs. This program is a good 12 week base training phase for someone who wants to do a 21km.
With your speed focused days you need to be running roughly 30 sec/2min per km faster than your race pace. Your moderate runs need to at an easy pace don't stress to much about speed just do your run. Long runs need to be completed at race pace or slightly slower. The last 1-3km needs to be a speed interval, where you will try to brake over that race pace. Recovery runs, take it easy walk if you need it and enjoy your soundings, Its one of those leave your watch at home runs.
Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this website. Results may vary.
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