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vixen5

Can you help me with a training plan to complete a 14km run in 17 weeks?

My friend and I want to run(jog) the City 2 Surf which is in about 17weeks. At the moment we are running about 3km in 15 minutes - obviously we have a way to go! Do you think this is enough time to prepare? Can you help with what we need to focus on in order to reach our goal, should we focus just on cardio and building up our stamina or more than that?

vixen5 22 months ago 0
The Commando

You have enough time to prepare, focus on mixing up your training do long slow runs, 5, 10, 15 kms get a time. Interval training; work, rest, run; 5 x 400m - 5 x 200m intervals with a 1:2 work rest .  Fartlek training; run for and hour mixing your speed for a given times, even add a brisk walk if required and circuits that incorporate cardio and strength exercises that last between 20 minutes and 30 minutes.

If you commit 4 - 6 sessions a week to this you should be well prepared.
 

The Commando

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