Our expert says:
My advice, given that you're a Comrades runner, is to find a target at 21km and prepare really well for it. Maybe a race in October. You need a goal, for one thing, and also a more challenging target than what one would normally recommend for someone with the same goal.
Now it's tricky to drop down in distance, there are numerous challenges - the main risk is injury. But if you can get a programme, I think you'll be able to handle it. There are many programmes, my advice is to go through Runners World, since they cater for runners. Or Old Mutual World of Endurance, where the programmes are quite good. I think this is your best bet.
The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal
advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.