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Novice Road Running 10km Base Program - 10 weeks (V3.1)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

MultiSportCoaching.co.za

All plans by this Coach
No Ratings

Length

10 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

This Training Program is aimed at a Novice 10km Road Runner who wants to build a solid running base.

The program is based on %Maximum Heart Rate.

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

Training time builds from 2 hours and 30 minutes to a maximum of 4 hours and 38 minutes.

This program is 10 weeks long:
1 Test Week,
8 Training Weeks,
1 Re-Test 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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx3
2:07 hrs 1:15 hrs
Day Offx2
—— ——
Otherx2
0:38 hrs 0:30 hrs
Walkx1
0:24 hrs 0:30 hrs
Strengthx1
0:42 hrs 0:35 hrs
Workouts Per Week Weekly Average Longest Workout
Run
2:07 hrs 1:15 hrs
Day Off
—— ——
Other
0:38 hrs 0:30 hrs
Walk
0:24 hrs 0:30 hrs
Strength
0:42 hrs 0:35 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

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 from 1991 to 1994.