At 11 kilometers, runners face an extended aerobic challenge that bridges standard and long-distance racing. This distance demands refined pacing ability and strategic energy management. Training combines threshold development with extended tempo runs, emphasizing the ability to maintain goal pace while managing increasing fatigue. Nutrition strategy becomes increasingly important at this distance.
Training Plan for the Average Woman - A 11k (11km) Run
A male runner needs 16-18 weeks of focused training. Schedule includes 5-6 weekly sessions balancing endurance development with speed maintenance. Training emphasizes consistent progression while incorporating quality workouts.
Recovery Guide for the Average Woman - A 11k (11km) Run
A male runner needs 3-5 days to recover well. He should drink 1.5-1.8L of water and have a substantial recovery meal within 30 minutes. The first day focuses on rest and rehydration. Light activity can begin day 2, with training resuming gradually. Protein intake should be maintained throughout recovery. Morning heart rate helps track recovery progress.