This training program will enable you to run 20km in 2 hours.
You like running long distances to exercise outside or simply to keep you in shape.You may have already run a 10K or completed a half marathon.Now, your motivation is to complete a 20km in 2 hours or 10km/h. You can achieve your goal with this training based on three sessions per week for 8 weeks. This Jiwok program encourages you to get the most out of your sessions so that your race is just a formality (even if a challenging one!)
Follow the instructions given at each training session. These last ones are not difficult, even the workouts of varied paces.Maintain a healthy diet and remember to eat carbohydrates the day before the longer workouts. Drink regularly, do not wait to feel thirsty, if you do it is already too late! Check the condition of your shoes to avoid injury, ask advice from a specialist if possible.Stretch well at the end of each session to maximise your recovery.You can also visit a physiotherapist for massage sessions or postural control.Ideal training days are Tuesday, Thursday and Saturday or Sunday. The last session before your goal will be achieved should be on Friday or 48 hours before.Good preparation!
