21km - sub 1:25
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18-01-2012, 02:48 AM
I am trying to organise my training schedule to achieve sub 1.25 at the upcoming race, in 4 months time.
I need help how to arrange the trainings per week, which pace, intensity etc.. thanks 
18-01-2012, 08:23 AM
Hi daniel and welcome to the forum
which 10k program will you use to achieve this, if you would like to run a sub 85 minute 21k you need to be able to run below 40 minutes for the 10km so best thing to do would be run a 4k time-trial and we can work on things from there all the best TheEd
19-01-2012, 03:09 AM
TheEd Wrote:Hi daniel and welcome to the forum thanks Ed Will do the 4km time trial this week
27-01-2012, 03:57 AM
i finally did the trail
it took me 15.2 mins for 4km
27-01-2012, 09:33 AM
OK Daniel .. we can look at doing the sub 40 minute 10km program with revisions
the pace to start with is 4.10 per k for the 2k session which = 8.20 per 2k the pace for the 1km session is 4 minutes per k what running have you been doing till now what is your longest run and how often do you run a week, please? from your 4k time-trial, the result shows you must be doing running to achieve this time .. nice going once I have further data I am able to balance the schedule out further with regards to the long run the program is progressive and the first 3 week cycle is all about adaptation, so don't get hasty .. patience is needed during this process over to you TheEd
31-01-2012, 04:38 PM
actually i am not very experienced as started running only a year ago and did 3 races so far, 21km- 1st attempt was 1.50, 2nd was 1.40 and after 3 months i did marathon 3.50.
usually run 3-4 times a week, when one is long steady run, one tempo and one track speed training. the longest i did was marathon.. and just now i just completed 12km within 58 mins |
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