Run a 20km race in 1h30 or 13.5 km/h or 4 minutes 27 seconds/km.
You run regularly and you have already participated in different types of races or competitions.You now want to set a time over a given distance, in particular a 20km race.With this type of goal in mind, you should have already completed a 10km in 45/50 minutes, or a half-marathon in 1h40/45.With Jiwok's training, you should achieve your objective with ease.
Once you start this program you should be prepared to stay focused through to the end.Make sure to clearly identify your goal to be consistent with what the program entails.This program revolves around a routine of 4 different themed sessions: an easy aerobics session, followed by an interval session, then the long endurance session, and finally a session of threshold, but centered around your rhythm and race pace.Before starting this program, be sure to choose your running equipment carefully, especially your shoes.Take care to carry out regular stretching and possibly consult a physiotherapist to maximise recovery or to prevent possible injury.Keep a bottle of water handy; hydration is the most important part of your preparation.Also be sure to do a session every other day such as Tuesday, Thursday, Saturday.For the last week make it Monday, Wednesday and Friday.Now over to you, GOOD LUCK.
