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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.
The New Garmin Fenix 8 Is Better Than Ever - Runner's World
WEB1 day ago · And, it seems the constant upgrades suited runner’s more and more each time. The Fenix 8 has added to, and improved some existing functions that have made it even more drool worthy for those looking for the do-it-all-and-more smart watch. What’s In A Voice. The most notable change is the new built in speaker and microphone.
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 …
The Dos and Don’ts of Deload Weeks
WEB1 day ago · These weeks vary in structure depending on the training plan but the benefits remain the same: Deload weeks help restore your energy, protect your immune system, and allow your mental and physical strength to reach optimal levels of performance before you progress to the next training block, says Raj Hathiramani, a certified running coach at ...
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, …
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.
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.
The Ultimate Guide To HIIT Training For Runners
WEBNov 30, 2018 · HIIT IT: On an incline, start with three 30-second moderate repeats and walk down the hill for recovery. When this becomes comfortable, progress to 4 x 1 minute near all-out efforts with a downhill jog and an additional 30 to 60 seconds jogging or walking rest.
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.