Novice Road Running 10km sub 60 mins - 9 weeks (V3.1)

Author

MultiSportCoaching.co.za

All plans by this Coach

Length

9 Weeks

Typical Week

4 Run, 1 Walk, 1 Day Off, 2 Other, 1 Strength

Longest Workout

3.11 miles

Plan Specs

running 10km beginner time goal hr based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This Training Program is aimed at the Novice Level athlete who wants to complete a 10km Run in under 60 minutes.
The program is based on %Maximum Heart Rate.

The program includes a running-specific Core strength and Flexibility training program.

Training time builds from 3 hours and 32 minutes to a maximum of 5 hours and 27 minutes.

This program is 9 weeks long:
1 Test Week,
6 Training Weeks,
1 Taper Week,
1 Recovery Week


After completing the tests in the Test and Re-Test weeks, submit your data here: https://multisportcoaching.co.za/performance-data/

Analysis of the data and calculation of your training zones will be done automatically.

This is a free service.

As the training zones for this program are based on %Maximum Heart Rate you will need a Heart Rate Monitor to get the best results.
We whole-heartedly recommend the POLAR brand. (See what we did there?)

Requirements for this program:
You need to have access to a 400m running track for the Test Week and 5km Time Trial route which you can access in the Test Week and the Re-Test Week.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:38
Training Load By Week
Average Weekly Training Hours: 04:38
Average Weekly Breakdown

Coach Shamus

multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.

Back to Plan Details

Sample Day 1

0:52:00
Run Test - MAF

Step 1:
Calculate your MAF Training Zone here:
https://multisportcoaching.co.za/maf-training-zone

Step 2:
Download the PDF attached

WU: (Warm Up)
10 mins jog
5 x 80m building "run throughs", walk back

MS: (Main Set)
3 x 1 Mile (4 laps of a track) @ 180 minus your age
2 mins walk between

LD: (Loosen Down)
5 mins easy jog

*measure your time and average heart rate for each mile
**if possible, take a split time on each lap (400m) of each mile.

Email results ASAP
test@multisportcoaching.co.za

Sample Day 2

0:30:00
20TSS
Recovery Walk

30 minute recovery Walk

Sample Day 3

0:35:00
3.11mi
34TSS
1.5km Run TT

Download the PDF attached.

WU (Warm Up):
7 mins Z1
8 mins Z2
2 x 2 min @ 75% pace with 2 min walk between.

MS (Main Set):
Run 1500m @ max effort
Cool Down:
5 min easy jog


*record time for the 1.5km TT
**record your split times for 500m, 1000m and 1500m
***record your Heart rate for each 500m splits

Submit you data here: https://multisportcoaching.co.za/performance-data/

Sample Day 4

0:30:00
20TSS
Recovery Walk

30 minute recovery Walk

Sample Day 6

0:35:00
3.11mi
34TSS
1.5km Run TT

Download the PDF attached.

WU (Warm Up):
7 mins Z1
8 mins Z2
2 x 2 min @ 75% pace with 2 min walk between.

MS (Main Set):
Run 1500m @ max effort
Cool Down:
5 min easy jog


*record time for the 1.5km TT
**record your split times for 500m, 1000m and 1500m
***record your Heart rate for each 500m splits

Submit you data here: https://multisportcoaching.co.za/performance-data/

Sample Day 7

0:30:00
20TSS
Recovery Walk

30 minute recovery Walk

Sample Day 8

0:36:15
25.3TSS
Fartlek Run

WU:
8 mins Z1
7 mins Z2

MS:
45 secs Z4,
3 mins Z2
repeat 3 times

LD:
10 mins Z1

Novice Road Running 10km sub 60 mins - 9 weeks (V3.1)

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