With this training program, you will aim to run 20km in 1h30.
Following various competitions, you have decided to run a 20km in 1h30, or about 13.5 km/h or 4 minutes 27 seconds per km.Using this schedule of 3 times a week for 8 weeks, you should achieve your goal, provided you are aware of your baseline abilities (having already run a 10Km in 45/50 minutes or a semi-marathon in 1h40/45 for example).
Once you start this program you will have no excuse not to run in its entirety.Make sure to clearly identify your goal to be consistent with the training involved.This program revolves around a routine of 4 different themed sessions.You will have an easy aerobics session, followed by an interval session, then a 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.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.
