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Intermediate Road Running 10km Base Training Plan (V3.1) - 16 weeks

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

Length

16 Weeks

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

A training plan for an Intermediate Road Runner wanting to build up their base fitness before the start of a season or to get back into training after some time off.

The training starts at 4 hours and 25 minutes a week and builds to a maximum of 7 hours and 10 minutes per week.

The sessions are based on %MHR (Max Heart Rate) so you will require a heart rate monitor.

What is included with the training plan?
Together with this plan, you will get sport-specific flexibility and core strengthing plans.
You will have access to our FREE training tools to help you set up your training zones accurately.

This plan is 16 weeks long:
Week 1 - Test Week
Weeks 2 to 9 - Base Training
Week 10 - Re-test Week
Weeks 11 to 15 - Build Training
Week 16 - Re-test Week


For the run test:
You will need to have access to a 5km time trial route.

##Must have a heart rate monitor.


If you have any questions, schedule a FREE virtual consultation through our website.
https://multisportcoaching.co.za

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:23:00 01:33:00
Other x2
00:42:00 00:30:00
Walk x1
00:17:00 00:30:00
Day Off x1
—— ——
Strength x1
00:42:00 00:45:00
X-Train x1
00:30:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
Run
03:23:00 01:33:00
Other
00:42:00 00:30:00
Walk
00:17:00 00:30:00
Day Off
—— ——
Strength
00:42:00 00:45:00
X-Train
00:30:00 00:40:00

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

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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