Advanced Road Running 10km Base Program 2.0 - 10 weeks (V3.1)
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This Training Program is aimed at an Advanced 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 volume builds from 6 hours and 05 minutes to a maximum of 7 hours and 42 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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:35 hrs||1:40 hrs|
|0:57 hrs||0:45 hrs|
|1:00 hrs||0:45 hrs|
|0:48 hrs||0:40 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||3:35 hrs||1:40 hrs|
||0:57 hrs||0:45 hrs|
||1:00 hrs||0:45 hrs|
||0:48 hrs||0:40 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor