Running Information Forums

I was searching for some programs and came across yours. I'd like to do the sub-50 min. program but I'm not sure if I should do some kind of build up phase first. My last race was a 1/2 marathon in November and since then, I haven't done a formal program. Just making sure that I was running 2-3x/week, a combination of regular runs and intervals. I'm 28 years old.

Can I jump into the program or should I do some other base building first? Is there other information you need to know?

Hi Xwave, and welcome

we can guide you through the program for the first 2 cycles .. 6 weeks

You would need to do a 4k time-trial preferably on a 400m tartan track and if you can provide splits and if you have a heart rate monitor then those splits too

Once I have this I will shuffle something out for you to build you up slowly while on the program at the same time

This should be of help

Thanks! I'm going to wait for the weather to let up before I hit the track. I do run in rain, but not a downpour/snow.