21 km Beginner Program


Beginner 21 km training program has been designed to help you prepare for a half marathon in 12-weeks’ time.



This training program is for someone who has been running for 6-12 months and able to do 5-8 km (3-5mile) runs at the moment.
The focus of the program is on consistency and slowly builds to race day. There is no quality training at this stage to allow for full aerobic adaptation and speed should not be the focus especially for novice half marathon runners.
You will be required to do 3-4 running sessions per week.
The program also includes a basic strength program, information on heart training as well as a stretching routine.


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