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+--- Thread: 21km - sub 1:25 (/Thread-21km-sub-1-25)
21km - sub 1:25 - daniel_radz - 18-01-2012
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
21km - sub 1:25 - TheEd - 18-01-2012
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
21km - sub 1:25 - daniel_radz - 19-01-2012
TheEd Wrote: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
21km - sub 1:25 - TheEd - 19-01-2012
enjoy
TheEd
21km - sub 1:25 - daniel_radz - 27-01-2012
i finally did the trail
it took me 15.2 mins for 4km
21km - sub 1:25 - TheEd - 27-01-2012
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
TheEd
21km - sub 1:25 - daniel_radz - 31-01-2012
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
21km - sub 1:25 - TheEd - 31-01-2012
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
TheEd