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WEBThe online home of Runner's World South Africa magazine. Running news, training advice, inspiring stories, running shoe reviews, gear tips, and more.
TRAINING PLANS - Runner's World
WEBtraining programmes. Two Oceans 56km: Complete Training Plans. 1 mile. The 1-Mile Training Plan. training plans. Run Your Way To Marathon Glory In 16 Weeks! 6 Weeks To Your Best 10km! Our 13 Most Popular Training …
12-Week Foolproof Beginner Training Plan - Runner's World
WEBMay 4, 2020 · Download The Full 12-Week Schedule. Stage 1. Build up to 30 minutes of nonstop walking. Stage 2. Walk for 4 minutes. Run for 1 minute. Repeat that sequence four more times. End with 4 minutes of walking. Total workout time: 29 minutes, 5 …
Run Your First (Or Fastest) 21.1-K! - Runner's World
WEBJan 18, 2019 · The half marathon is a popular distance in South Africa for two reasons. Running 21.1km is achievable for most people – whereas running a full marathon puts severe physical stress on the body. If you can do a parkrun, then you can do a half marathon – even if you have to walk some of it. Secondly, …
8 Golden Rules of Strength Training for Beginners
WEBMar 1, 2022 · 7. Take rest breaks. Remember your strength day is your strength day, so resist the temptation to turn your lift session into a cardio session—if you really want to get stronger. In other words, rest between sets and let the heart rate come down if …
Our 13 Most Popular Training Plans! - Runner's World
WEBDec 7, 2017 · MARATHON. 20-Week Foolproof Beginners Marathon Training Programme: Download. First-Timers 16-Week Marathon Programme: Download. 16-Week Intermediate 42.2 Plan: Download. For more 42-K training tips, click here. READ MORE ON: From 5-K, 10K, half marathon and marathon here's our expert training plans no matter what your running goals and expereince.
Your 8-Week Half-Marathon Training Programme - Runner's …
WEBApr 24, 2017 · Get Started Below you’ll find two different half marathon training programmes, each 8 weeks long. One is for novices and the other for slightly more advanced runners. Choose the one that suits your needs best and go for it. Download the 21km Novice Training Programme. Download the 21km Experienced Training Programme.
Run Your Fastest 10K in 8 Weeks - Runner's World
WEBFeb 9, 2022 · Week 1. Monday: 30-40 minute run with 6 x 100m strides afterwards. Tuesday: 8 x 400m at 5k race pace with 1-minute walk or jog recovery. Wednesday: 30-40 minute run, cross-train, or OFF. Thursday: 20-30 minute recovery run. Friday: Optional – 8 x 200m at kilometre race pace with a 200m walk recovery.
6 Weeks To Your Best 10km! - Runner's World
WEBMar 7, 2018 · When you race a 10km, you immerse yourself in near-mythical tradition. So read through the runner profiles below to determine which of our six-week plans is best for you. And remember: These are not one-size-fits-all plans, so if you can’t complete a given workout, don’t. If you need to rearrange training days to fit your schedule, do it.
The First-Timer’s Marathon Training Plan - Runner's World
WEBJun 26, 2024 · Here’s the training plan to help you rock every step and finish strong. Wear the shoes and clothing in your long runs that you plan to wear on your big day. Sip the sports drink to be served on the course, and take gels and other fuel at the same intervals you will during your 42.2-K. On long runs and on race day, avoid the urge to overdress.