Here’s a sample training plan if you aim to complete 21KM in one month. The 21KM target distance is ideal for beginners. Even if you haven’t ran a single kilometer in your life, aiming for a 21K mileage is very doable. Almost 100% of the runners who signed up for the 21KM complete their goals!
The 21KM can be done with a 20-30 minute jog or a 30-45 minute walk. You can take it easy during the first 2-3 weeks, then try to add more runs or more speed as you get to the 4th and final week.
The training plan below has only 2 runs in a week with 2.5 kilometers per run. You can easily complete a 2.5 kilometer run in 20-30 minutes, or even less.
The training plan above is just an ideal case. No runner has exactly followed it. Below are actual run submissions from real runners who have joined the 21KM virtual run in the past.
This runner just runs 2.5K or 3K every time. But does it 3x a week. Thus, the runner was able to complete the 21KM target in just 3 weeks with plenty of days to add more.
This runner can run 4K and 5Ks. With this plan, the runner just needs to run once a week to complete the 21KM target. With this training plan, the runner may be ready to move up to 50KM target by adding 1-2 more runs per week.
Each runner is unique. Find your rhythm too.
Good luck and keep on running.
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