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Anonymous
Spend two days a week doing progressive intervals. That means run fast for a certain distance per interval increasing the distance, and maybe pace, every two weeks. Spend one day running up steep hills to develop your running muscles. Spend two days distance running. Like one day will be 13km and the other day 21km.
Monday: Intervals Tuesday: Rest Wednesday: Hills Thursday: 13km Friday: Intervals Saturday: Rest Sunday: 21km
I've been training this way for two months, having a half marathon next Sunday. Except the long distance runs are twice what is listed. After one month of training, I ran a 13km and got a 49. If you do this program for 6 months, you may get a 46. Remember to always eat within 20 minutes after running and always stretch. You might want to ice down for the first month since you've never done it before. After 1 month, you'll be used to it and get passed that next day soreness.
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