Gameplan: How to run a faster 21k

MANILA, Philippines - Coach Rio dela Cruz gives runners and triathletes a program for running a faster 21k. He puts in specific workouts per day and reminds athletes to do this with proper form all the time.

Monday: Endurance Intervals

After a warm-up do 6 sets of 1000M with 400m jog recovery. Run at your 10k pace. With a warm-up and coold down, this workout should give you about 10k

Tuesday: Easy run
Wednesday: Endurance, speed Intervals

Start with a short warm-up then do 12 to 16 sets of 400 meters at your 5k pace with 30 second to 1 minute standing recovery. The main set is 6.4k long and with a warm up and cool down, you can put in about 8 or 9k.

Thursday: Easy run or rest
Friday: Speed Intervals

Do 8 to 12 sets of 200 meters at 80% of your all out pace with full rest and recovery of 1 to 2 minutes between sets.

Saturday: 2 or 2.5 hour long run
Sunday: Rest and recovery

Coah Rio ends by saying that rest and recovery is important so that the body can absorb all the hard work done during the week. – Rappler.com