21 km Intermediate Program


The intermediate 21 km training program will help you improve your time at a half marathon 12 weeks from now!



This training program is for someone who has been running for 12-18 months and currently doing 40-44km (25-27miles) per week.
The focus of the program is to enhance fitness by gradually improving weekly mileage while developing the different energy systems associated with half marathon racing.
Training pace suggestions are provided for 1h50, 1h55, 2h00 and 2h06min 21 km goals.
Basic heart rate parameters are offered for those dabbling with a heart rate monitor.
You will be required to do no less than 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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