Thursday, 28 April 2011

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



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