have u a 21k programme as good as ur 10k

[cheryl rudolph]

hi
thanks for a great site. I am 48 yr old female , small frame .I have followed your sub 45min 10k programme and repeated it three times, doing a 15k race ( improved my PB by 3min )and a 10k race ( improving my PB from 44.58 to 43.27 ).
My next goal is a 21.1k in 5 week time so I am desperately looking for a programme to follow in the next 5 weeks. My previous BP on this distance is
1:42min.The course has quite a lot of climbing and I would like to improve my time by 5min.
Could you help me. - thanks

[TheEd]

Hi Cheryl and welcome

good to see you were able to post your question up. The answer is yes, the 10km program is primarily good enough to convert to racing a 21km and in the past athletes have raced successfully over the distance using the same program structure with the major change being the 1st weekend Sunday long run.

so we can convert the pace for the 10km program and then make a few other changes, you should look at the sub 40 minute 10km program

and then with your feedback we can tailor it to suit your needs

Hope this helps

TheEd

[cheryl rudolph]

many thanks. I will do as recommended and give you feed back.

[TheEd]

Hi Cheryl, how did this work out?

TheEd