21km Running Program

This is the follow up to the 10km running program I posted earlier this month. So if you keen on getting ready for next years Two Oceans, I suggest you get started NOW!

Week	Session 1	Session 2	Session 3	Session 4
1	30 min run	25 min run	30 min run
2	40 min run	30 min run	50 min run	30 min run
3	10 km run	5 km run	8 km run	5 km run
4	12 km run	6 km run	8 km run	6 km run
5	15 km run	6 km run	10 km run	6 km run
6	18 km run	6 km run	10 km run	6 km run
7	12 km run	10 km run	6 km run	Rest
8	21 kms