Novice Road Running 10km sub 60 mins - 9 weeks (V3.1)
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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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:27 hrs||1:25 hrs|
|0:35 hrs||0:20 hrs|
|0:16 hrs||0:30 hrs|
|0:18 hrs||0:35 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:27 hrs||1:25 hrs|
||0:35 hrs||0:20 hrs|
||0:16 hrs||0:30 hrs|
||0:18 hrs||0:35 hrs|