The goal is to finish a half marathon in 1 hour 25 minutes.
First, be sure that your fitness level is consistent with achieving this goal (a good guideline is if you are able to run 10km in 40 minutes). This Jiwok program will help you run faster for longer, at a pace of 15 km/hr or 4 min/km.
Before you begin, know that you are entering the stage where minutes, even seconds, are not gained easily! All the workouts in this program are challenging in different ways - some will require mental preparation to help mobilise you physically. Follow the paces required of you to optimise your progression. Always devote time to stretching at the end of the session. Keep water within reach, it is invaluable and essential to keep hydrated. Check the wear of your shoes. Ideally your training days should be Monday, Wednesday and Saturday. Listen to your body during the last week especially, most of the hard work has been done. FOCUS, it is up to you now.
