Get 21Km Race Ready: The 6-Week Training Plan You Need

by | Jan 18, 2016 | Fitness

Here’s our six-week training plan to get you that 21-kay medal…

This programme, designed by biokineticist and endurance coach Richard Woolrich, is aimed at someone who’s been training consistently (two to three times a week) and is already able to run 10km.

First, you need to build up your frequency so that you’re running four times a week and then you can start increasing weekly mileage by about 10 percent. If you’re not able to run without stopping for some of the sessions, remember that you can include some walking to break it up. “However,” says Woolrich, “make sure that you’re not running too fast, as this could be the reason that you have to walk – rather slow your pace down so that you’re able to run for the entire time.” For example, break down a 35-minute run into 10-minute run, two-minute walk, 10-minute run, two-minute walk, 10-minute run and one-minute walk.

Try to include some strength/core/stability training (such as Pilates/yoga) one to two days a week, as long as you have at least one full rest day a week. Every three to five weeks you should have one full recovery week, where you reduce mileage and intensity of training, once again allowing your body to recover and adapt to the training.

Download the printable 21km training plan, here.

21km training plan

Your easy guide to effort (RPE) for the plan… 

6 to 7: EASY Breathing easily and able to talk (60 to 70 percent)

7 to 8: MODERATE Only able to speak a few words at a time due to heavier breathing (70 to 80 percent)

8 to 9: HARD Unable to talk and breathing hard (80 to 90 percent)

Looking for extra training tips? Here are three weird things that can impact your pace, plus exactly what you should eat before and after a race

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