Folks ask me how on earth I run 21KM every Sunday. If you think about at it, the milage looks like a lot, but if you break it down, it’s really not that far.
If you have been a casual runner, and want to up your game ( and run) then you might want to check out my technique below. Speed is not important till race day, so you’re best off enjoying your run and taking your time. The key point is that you need to be able to run at least 10KM without stopping, before you attempt 21KM.
Good luck!
finding a good running group helps!
Week 1
Running 5KM/day, 8:30 pace Mon/Wed
Pushups 4 sets of 15 pushups Mon/Wed
Situps 4 sets of 20 situps Mon/Wed
Plank 4 sets of 30 seconds Mon/Wed
Swimming – Swim continuously for 15 min Tues/Thurs
Run 10KM 8:30 pace Sunday
Week 2
Running 6KM/day, 8:00 pace Mon/Wed
Pushups 4 sets of 15 pushups Mon/Wed
Situps 4 sets of 20 situps Mon/Wed
Plank 4 sets of 30 seconds Mon/Wed
Combat or Step Aerobics for 60 minutes Tues/Thurs
Run 10KM 7.50 pace Sunday
Week 3
Running 7KM/day, 7:50 pace Mon/Wed
Pushups 4 sets of 15 pushups Mon/Wed
Situps 4 sets of 20 situps Mon/Wed
Plank 4 sets of 30 seconds Mon/Wed
Spin Class or TRX for 60 minutes Tues/Thurs
Run 10KM 7.30 pace Sunday
Week 4
Running 5KM/day, 7:50 pace Mon/Wed
Pushups 4 sets of 15 pushups Mon/Wed
Situps 4 sets of 20 situps Mon/Wed
Plank 4 sets of 30 seconds Mon/Wed
Swimming – Swim continuously for 15 min Tues/Thurs
Run 21KM 8.50 pace Sunday
Note: For best results, alternate exercises. Do a set of pushups, then a set of sit-ups, followed by a set of pull-ups, immediately with no rest.
Swimming is a front crawl with NO fins. Switch sides regularly as you want to develop your sidestroke on both the left and right side. Try to swim 50 meters in one minute or less. If you have no access to a pool, ride a bicycle for twice as long as you would swim. If you do have access to a pool, swim every day available. Four to five days a week and 200 meters in one session is your initial workup goal.
Since it is your first long run, go slow. The objective is to finish without walking, not to go for speed. You can gradually work on your speed as the months progress, but not on your first 21KM.
Finally, finding a good running group helps! This is a great way to have a great time with like minded people who enjoy keeping fit and running. And it’s always nice to have company on the long leg home;)
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