To finish a 20km run with progressively intensive training, but under optimum conditions of comfort.
You run occasionally and are able to run 20 - 25 minutes without stopping.You have set a goal to finish a 20km race, a challenging distance which must be met with a sustained training approach.This 12-week Jiwok program with 2 sessions per week will offer mixed sessions, varied in time and intensity, to reach that goal sensibly. The aim of this preparation is to help you find your race pace, to allow you to finish the 20 km with ease and without injury.
Make sure you are equipped with good shoes, and strictly follow the time and intensity of the guided workouts.Be sure to hydrate yourself before and after each session.Remember to stretch well post workout.Keep in mind that the goal of this program is to learn about your comfort thresholds in running.It is important to monitor how you are feeling during the sessions for benchmarks on the day of the race, to ensure that you do not run too fast.Sometimes the presence of other runners on race day can lead you to overestimate your running speed at the start.Finally, your ideal workout days are Wednesday and Saturday or Sunday.If these days are not suitable, make sure your sessions are spaced two to three days apart.Good preparation and good luck!
