Ismail Ayob – Runner and Triathlete

My first 21 km was 2 hour 21 min my first 15 km was 1 hour 16 min ….after reading a lot about running and buying all the books regarding training i.e. hillwork fartleks. I ran a 21 km two years after in Krugersdorp and I knew I was in shape for a top ten. I ran hard and came in the stadium in fourth position. The moral is does not matter where u starting with Jozi, do what’s in the books and u will see the rewards. Ismail training schedule for Comrades sub 7 hours Mon Rest Tue. am 15km Evening 8km Wed. 35km Thur. 15km Fr. 15km Sat. 30km Sun. 40 +

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