This training program will help you to finish a 20 km run by providing moderate workouts to achieve your personal peak performance.
You run occasionally and are able to run 20 - 25 minutes without stopping.You have set a goal to finish a 20km race, bravo!This 8-week program with 3 training sessions per week will offer moderate sessions with workouts that are challenging but not too intense.These will gradually increase in duration over the weeks to prepare you for this distance.Jiwok's progressive training will help you to establish a comfortable race pace which you can adopt to your own rhythm.Try to keep this gradual pace on race day.
Make sure you are equipped with good shoes, and try to follow the time and intensity of workouts as suggested by your Jiwok coach.Be sure to hydrate yourself before and after each session.Remember to stretch well after each 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 around you on race day can lead you to overestimate your running speed at the start.Your ideal workout days are Tuesday, Thursday, and Saturday or Sunday.Good preparation and good luck!
