10 km Personal Record, How To Train And Increase the Distance To 21 km?

Greetings!

First of all, I would like to congratulate you on setting a personal record!

Though this result may seem far from the best to someone, I have a different opinion on this topic. This is your personal best and starting point for further growth.

I don’t know if you underwent a medical examination to know whether you are healthy enough for running, but if you decided to train for a half marathon, I would recommend you to do it. At least you should undergo an electrocardiogram at rest and under load and get your blood and urine tested. If there are no contraindications, you can continue training.

A training plan for endurance development, in my opinion, may look like this:

- Four running sessions a week

- Three running sessions in the aerobic zone with a pulse not higher than 145 beats per minute

- One interval or tempo running session (preferably under control of a trainer)

- General physical preparation

To achieve the greatest effect from the training process, it is necessary to control the heart rate while you exercise. You should not ignore the state of extreme fatigue and adhere to the plan at all costs. You can minimize the risk of injuries by choosing the right shoes and appropriate running surface.

These are very brief and fairly general recommendations. The training plan should be individual, but I tried to be as helpful as possible considering this communication format.