21K RUN TRAINING PLAN IN 8 WEEKS
It has never been simple to complete the Half Marathon. You can easily overcome 5KM or 10KM, but conquering 21KM takes a lot more determination and effort. A suitable and scientific training plan will be required to ensure that you have sufficient physical strength and skills to fulfill your objectives of conquering this distance while reducing your risk of injury.
If you have experience in running and have done half marathon distance several times, this plan is for you.
This training plan is brought to you by Official Fitness Partner – JETTS – most loved gym in Australia.
FIND YOUR STARTING PACE
To get started, you’ll need to identify the row of pace targets that
is right for you. You can base your pace on a recent 5K, 10K, half marathon or marathon time, if you have run one. By “recent” we mean in the last month or two.
Whichever one you use, this will be your starting point to find your row of
pace targets you will need on the Pace Chart.
If your last race was a 27:00 minute 5K, find that 5K time under the 5K column on the Pace Chart and slide across the row left or right to find your other pace targets.
In this case, the pace targets for you are as follows:
Best Mile Pace: 8:00 minutes
5K Average Mile Pace: 8:40 minutes
10K Average Mile Pace: 9:00 minutes
Tempo Pace: 9:25 minutes
Marathon Average Mile Pace: 9:45 minutes
Progression Runs improve stamina and allow the body to adapt to the stress of running. Build your pace over the course of each run by starting at a slower than Recovery Run pace and finishing at a faster than Recovery Run pace. Over the course of the run you will average your Recovery Run pace. This progression from the slowest running of the run to the fastest running of the run allows your body to ease into the run and adjust to the activity of running in a natural way. Your Long and Recovery Runs should be run as Progression Runs.
Intervals refer to a Speed Run session that includes a set of running and rest intervals. There are any number of variations one could use when doing an interval Speed Run. The distance or duration as well as the pace and effort of the running interval can remain the same or change over the course of the workout.
The recovery interval duration is another element of the Speed Run that can remain static or change during the workout. Ideally a session like this takes place on a track but does not need to. Any location that allows you to run freely is suitable for an interval-based Speed Run.
Fartlek is loosely translated from Swedish to “speed play”. Fartlek works on speed and strength by alternating distances and paces during a continuous run. An example Fartlek workout structure could be one minute running easy followed by one minute running hard, repeated for a certain amount of minutes, miles or alternating every city block.
Hill workouts develop speed and form. It takes extra effort to run uphill so you do not need to run as fast as you would on a flat section. While running uphill, remain in control of your breathing. Don’t lean too far forward. A light lean with the chin leading the chest is enough. Running up hills is a great way to develop speed and strength with minimal pounding on the legs. It’s best to use effort as a guide rather than pace when doing a hill workout.
A Tempo Run is a hard but controlled pace that can be run as long intervals or a steady run of 1-10 miles. The purpose of a Tempo Run is to build mental and physical endurance and to become comfortable with being uncomfortable
BEST PACE (?? OUT OF 10 EFFORT)
This is the pace that makes you feel like you are at your best.
Sometimes this may mean your fastest and sometimes this will mean running easier. The pace and effort you run will be your choice.
MILE PACE (9 OUT OF 10 EFFORT)
This is the pace you could race or run hard for one mile.
5K PACE (7-8 OUT OF 10 EFFORT)
This is the pace you could race or run hard for about 3 miles.
10K PACE (6-7 OUT OF 10 EFFORT)
This is the pace you could race or run hard for about 6 miles.
TEMPO PACE (6 OUT OF 10 EFFORT)
Teaching your body to be comfortable being uncomfortable by maintaining a hard pace and effort that is close to 30-35 seconds slower than your 5K pace.
RECOVERY PACE (4-5 OUT OF 10 EFFORT)
A pace easy enough that you can talk, laugh or argue freely while running.