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21km - sub 1:25


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Old 18-01-2012, 02:48 AM   #1
daniel_radz
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Global 21km - sub 1:25

I am trying to organise my training schedule to achieve sub 1.25 at the upcoming race, in 4 months time.

I need help how to arrange the trainings per week, which pace, intensity etc..
thanks
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Old 18-01-2012, 08:23 AM   #2
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Hi daniel and welcome to the forum

which 10k program will you use to achieve this, if you would like to run a sub 85 minute 21k you need to be able to run below 40 minutes for the 10km

so best thing to do would be run a 4k time-trial and we can work on things from there

all the best

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Old 19-01-2012, 03:09 AM   #3
daniel_radz
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Quote:
Originally Posted by TheEd View Post
Hi daniel and welcome to the forum

which 10k program will you use to achieve this, if you would like to run a sub 85 minute 21k you need to be able to run below 40 minutes for the 10km

so best thing to do would be run a 4k time-trial and we can work on things from there

all the best

TheEd
thanks Ed

Will do the 4km time trial this week
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Old 19-01-2012, 08:03 AM   #4
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enjoy

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Old 27-01-2012, 03:57 AM   #5
daniel_radz
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i finally did the trail

it took me 15.2 mins for 4km
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Old 27-01-2012, 09:33 AM   #6
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OK Daniel .. we can look at doing the sub 40 minute 10km program with revisions

the pace to start with is 4.10 per k for the 2k session which = 8.20 per 2k

the pace for the 1km session is 4 minutes per k

what running have you been doing till now what is your longest run and how often do you run a week, please?

from your 4k time-trial, the result shows you must be doing running to achieve this time .. nice going

once I have further data I am able to balance the schedule out further with regards to the long run

the program is progressive and the first 3 week cycle is all about adaptation, so don't get hasty .. patience is needed during this process

over to you

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Old 31-01-2012, 04:38 PM   #7
daniel_radz
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actually i am not very experienced as started running only a year ago and did 3 races so far, 21km- 1st attempt was 1.50, 2nd was 1.40 and after 3 months i did marathon 3.50.

usually run 3-4 times a week, when one is long steady run, one tempo and one track speed training.

the longest i did was marathon..
and just now i just completed 12km within 58 mins
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Old 31-01-2012, 07:17 PM   #8
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you should be OK for the program as indicated and will need to focus on recovering between the sessions

so lots of feedback will benefit you, then we will be able to avoid problems

onwards and forwards

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