21km training plan with BNAC captain Mark Dingle
Last year, BNAC captain Mark Dingle gave Benoni some advice on training from your couch to a 10km.
Benoni Northerns Athletics Club (BNAC) is bringing the Profix Scaffolding Marathon to our streets on April 26.
It’s time to change it up a bit.
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This year he has given a training plan for those who would like to challenge themselves by trying a 21km.
The training plan has been worked on for March, but you can use it as any monthly training plan.
March 3: BNAC 4km time trial – Wilge Road – 5.45pm
March 4: Go for a 6km run
March 5 and 6: Rest
March 7: Go for a 5km parkrun
March 8: Go for an 8km easy run
March 9: Rest
March 10: BNAC 4km time trial – Wilge Road – 5.45pm
March 11: Go for a 6km run
March 12 and 13: Rest
March 14: Go for a 5km parkrun
March 15: Go for an 8km easy run
March 16: Rest
March 17: BNAC 4km time trial – Wilge Road – 5.45pm
March 18: Go for a 6km run
March 19: Go for a 5km run/walk
March 20: Rest
March 21: Go for a 5km parkrun
March 22: Go for a 10km easy run
March 23: Rest
March 24: BNAC 4km time trial – Wilge Road – 5.45pm
March 25: Go for an 8km run
March 26: Go for a 5km run/walk
March 27: Rest
March 28: Go for a 5km parkrun
March 29: Go for a 12km easy run
March 30: Rest
March 31: BNAC 4km time trial – Wilge Road – 5.45pm
If you keep to this training programme for March and April you will be running the Profix Scaffolding marathon 21km with no doubt in your mind.
There are calendars for March and April that you are able to print out from www.benonicitytimes.co.za under sports, if you would like to stick it up at home and get started.
Hope you to see you all at the Profix Scaffolding Marathon, April 26 for the 21km!
