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Intermediate Road Running 10km Base Program 2.0 - 10 weeks (V3.2)

Author

MultiSportCoaching.co.za

All plans by this Coach
No Ratings

Length

10 Weeks

Plan Specs

running 10km intermediate masters hr based tss based base period

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Plan Description

This Training Program is aimed at an Advanced 10km Road Runner who wants to build a solid running base.
The program is based on %Threshold Heart Rate.

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

Training time builds from 4 hours and 25 minutes to a maximum of 6 hours and 12 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 %Threshold 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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:51 hrs 1:33 hrs
0:48 hrs 0:30 hrs
0:40 hrs 0:30 hrs
—— ——
0:40 hrs 0:35 hrs
Workouts Per Week Weekly Average Longest Workout
2:51 hrs 1:33 hrs
0:48 hrs 0:30 hrs
0:40 hrs 0:30 hrs
—— ——
0:40 hrs 0:35 hrs

Training Load By Week


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.

Sample Day 1

0:30:00
20TSS
Walk

Walk 30 mins

Sample Day 2

1:02:00
75.7TSS
Run Test - 5km TT

Download attached PDF
WU: (Warm Up)
8 mins Z1
5 mins Z2
3 mins Z3

30 secs Strides (start at a slow pace, build up to fast - not sprint - pace)
1 min walk
Repeat 4 times.

MS: (Main Set)
Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)

LD: (Loosen Down)
10 mins Z1


*record time and average heart rate for the 5km TT
**record a split time and average heart rate for each km

Enter your test data here:
https://multisportcoaching.co.za/performance-data/

Sample Day 3

0:30:00
20TSS
Walk

Walk 30 mins

Sample Day 6

0:30:00
20TSS
Walk

Walk 30 mins

Sample Day 7

0:30:00
20TSS
Run Aerobic Endurance 2.10300

WU:
5 mins Z1

MS:
20 mins Z2, up to 75% on the hills

LD:
5 mins Z1

Sample Day 8

0:30:00
20TSS
Walk

Walk 30 mins

Sample Day 9

0:20:00
Flexibility Training Running (3 sets)

Download the PDF attached

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