31-05-2010, 07:20 AM
Hi Sparno and welcome to the forums
yes, the program most definitely equips you to race up to 15 km without the need for change, if looking at 21km then we recommend a change to the first Sunday long run in week 1.
Currently your fitness of 19:58 would have you in shape to run around 42 minutes for 10km
with the forum feedback you are able to get assistance to reach the various levels needed to achieve the sub 48 minute goal which means you will need to be in shape to run around 38 minutes for 10km
so to start with, you would do the 5 x 2km session at around 4.10 per km
and as you have pointed out, you will need to take things a lot easier on your recovery days
over to you .. your thoughts
Cheers
TheEd
ps.. what training have you been doing currently .. long runs etc
yes, the program most definitely equips you to race up to 15 km without the need for change, if looking at 21km then we recommend a change to the first Sunday long run in week 1.
Currently your fitness of 19:58 would have you in shape to run around 42 minutes for 10km
with the forum feedback you are able to get assistance to reach the various levels needed to achieve the sub 48 minute goal which means you will need to be in shape to run around 38 minutes for 10km
so to start with, you would do the 5 x 2km session at around 4.10 per km
and as you have pointed out, you will need to take things a lot easier on your recovery days
over to you .. your thoughts
Cheers
TheEd
ps.. what training have you been doing currently .. long runs etc