This training program will enable you to run 20km in 1h45.
You are able to run at a good pace for this distance but without raising your speed endurance. To run a 20km in 1h45 or 11.5 km/h, you need to 'boost' that speed.This progressive program is based on sessions of stamina combined with reaching the first ventilatory threshold.Jiwok's training will help you will achieve this goal easily.
The sessions of this program will increase the speed of your aerobic capacity, the aim being to improve your time at 20km.Follow the workout instructions and musical rhythms. Allow a few sessions of recovery to let your muscles restore their strength - take it easy with these workouts with light runs or jogging.Stretch well at the end of every workout - it is essential to keeping your muscles supple and preventing injury.You can also visit the physio for recovery massages or exercises to prevent injuries.Before starting this program, check your shoes, they are a precious commodity, and make sure you always have water at hand. Take a day or two to rest between sessions, for example, Tuesday, Thursday and Saturday or Sunday. The last workout before your goal is reached will be on Friday.Good luck and good preparation.
