Intermediate Road Running 10km Base Program 1.0 - 16 weeks (V3.1)
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This Training Program is aimed at an Intermediate 10km Road Runner looking for a base building program that includes cross-training and speedwork.
The program also includes a running-specific Core strength and Flexibility training program.
The program is based on %Maximum Heart Rate.
Training volume builds from 4 hours and 25 minutes to a maximum of 7 hours and 10 minutes.
This program is 16 weeks long:
1 Test Week,
8 Base Training Weeks,
1 Re-test Week,
5 Build 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 %Max 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|
|3:22 hrs||1:33 hrs|
|0:42 hrs||0:30 hrs|
|0:16 hrs||0:30 hrs|
Day Off x1
|0:41 hrs||0:45 hrs|
|0:30 hrs||0:40 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:22 hrs||1:33 hrs|
||0:42 hrs||0:30 hrs|
||0:16 hrs||0:30 hrs|
||0:41 hrs||0:45 hrs|
||0:30 hrs||0:40 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor