I have been running for 8 weeks now after a two year break due to slight injury. I started running too fast back then and gave up.
I have been running again now for 8 weeks through our winter (I live in South Africa) after doing two weeks of Strength Training Program and have done two 7.4 km trail runs. I run 5 kms for 30 mins at least 3 times a week.
I have the opportunity to run the Kruger Park 21.km in South-Africa on 2 August. I wanted to take it easy with my distances, but this race is very sought after (as you can imagine). I have 5 weeks to prepare. It's big jump in distance. What do you suggest? Is there a program I can follow to prepare in a short time for a 21km?
The first loop of the race is only 4.5 kms, so I could stop after that, but I would miss out on most of the race then.
I would really appreciate any feedback or comments. I don't want to start too quick as I see running as something I want to do for the rest of my life (I am 31 years old now so I have lots of kms to go:) but this race is fully booked every year at the race finish for the next year.
Check the race out here: Skukuza - Kruger National Park Half Marathon
I think it's doable if you are willing to do some walking i.e. the Galloway Run Walk Run Method. I finished a half-marathon in January using that method, although it was a fairly slow time. (I was using 30 second run/walk intervals.)
Thanks Jacob, will have a look at it. I am able to run for 30 - 40 mins at a time. So I might run 15 min walk 1 min.
Galloway recommends shorter intervals. For example, his recommended interval for an 8 min/mile half-marathon pace would be to run 4 minutes / walk 35 seconds.
For what it's worth, Jeff Galloway ran a 4 hour 10 minute marathon (9:30 per mile) using a 30 second run / 15 second walk ratio... he must run and walk his intervals a lost faster than me. :-)
Sounds good to me:)