Advanced Road Running 10km Base Program - 10 weeks

Average Weekly Training Hours 05:00
Training Load By Week
Average Weekly Training Hours 05:00
Training Load By Week

This Training Program is aimed at an advanced 10km Road Runner who wants to build a good running base.

This program is 10 weeks long: 1 Test Week, 8 Training Weeks, 1 Re-Test Week.
Training time builds from 4 hours and 25 minutes in the 1st training week to a maximum of 5 hours and 52 minutes in the 8th training week.

After completing the tests in the Test Week, please email your results to test@multisportcoaching.co.za.
Your training zones will be calculated and emailed to you.

This is a free service.

After completing the Re-Tests in weeks 10, please email your results to test@multisportcoaching.co.za.
Your training zones will be adjusted.

This is also a free service.

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.

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand.

You should also include Flexibility and Core Training sessions when doing Endurance training.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.

Sample Day 1
0:30:00
10TSS
Walk

Walk 30 mins

Sample Day 3
0:30:00
10TSS
Walk

Walk 30 mins

Sample Day 6
0:30:00
10TSS
Walk

Walk 30 mins

Sample Day 36
0:30:00
12.5TSS
Basic Core Training

WU:
5 mins Walk
5 mins Z1

MS:
Core Training
3 sets of each exercise.

LD:
5 mins Walk

Sample Day 42
0:41:00
29.3TSS
Run Power 2.20410

WU:
8 mins Z1
7 mins Z2

MS:
on an incline
1 min Z4
3 mins Z2

repeat 4 times

LD:
10 mins Z1

Sample Day 64
0:30:00
10TSS
Walk

Walk 30 mins

Sample Day 66
0:30:00
10TSS
Walk

Walk 30 mins

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.