Sub 45 minute 10 km R

[TheEd]

good stuff Roee, things will get better

nice to hear you enjoyed it

OK, in prep for the 21k, you can increase the long run of Day 5 more, depending on what distance you have been covering

over to you

and have a great weekend

TheEd

[Roee]

Hello TheEd,

I did 19.3 km, in day 5, in this session. how many km you recommend me to do?

except day 5, is there something else?

enjoy your weekend,
Roee.

[Roee]

Hello TheEd,

Long time no see!

I did the half marathon on the 27/2, the time was 1:57:19....not that bad considering the fact I was not practise to get a good result and just do it for fun.

Anyway, I like to run 10 km's and to focus on it.

I am looking for a race, so I will prepare myself, according to the program.

Enjoy your weekend,

Regards,

Roee.

[TheEd]

nice going, post on the forums as to how things are going so you can get feedback

regards

TheEd

[Roee]

Hello TheEd,

how are you doing?

I have returned back into the run field I have had some 21 k races recently, and I wonder if you can help me to improve my achievments at 21 k (if you have any programme like those for 10 k's) and I would like to go on a full marathon on january 19, so I also looking for a safe programme to build myself as well and to be ready for that.

regards,

Roee.

[TheEd]

Hi Roee .. welcome back

you are able to use the 10k programs as a foundation towards a half marathon run quite easily, simply increase your long run to a minimum of 18km, and that will cover you in the half

and we do have a marathon program that follows on from the 10k for those who are disciplined enough to train consistently on the program

how does that sound

TheEd

[Roee]

Hello TheEd,

About the halfmarathon it sounds great....the programmes of the 10 k are tough ones......and the improvments are coming soon. even that I don't want to do it intensively because I would like to remain safe and affraid to get injured.

about the marathon, I wrote that I am going on january 19 instead of january 18....when I should start my training to make myself ready for it? I will be happy to get any progrrame for the marathon.

Thanks,
Roee.

[TheEd]

R, our 10k programs with an increase in the long run and then switching to marathon training with 6 weeks to go, is what we advise

hope this meets your requirements

TheEd