Novice Road Running 10km Base Training Plan (V3.2) - 10 weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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.
Still have questions about this plan?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 a Novice 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 2 hours and 30 minutes a week and builds to a maximum of 4 hours and 38 minutes per week.
The sessions are based on %THR (Threshold 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 10 weeks long:
Week 1 - Test Week
Weeks 2 to 9 - Base Training
Week 10 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
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x3
|
2:07 hrs | 1:15 hrs |
Day Off
x2
|
—— | —— |
Other
x2
|
0:38 hrs | 0:30 hrs |
Walk
x1
|
0:24 hrs | 0:30 hrs |
Strength
x1
|
0:42 hrs | 0:35 hrs |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
2:07 hrs | 1:15 hrs | |
|
—— | —— | |
|
0:38 hrs | 0:30 hrs | |
|
0:24 hrs | 0:30 hrs | |
|
0:42 hrs | 0:35 hrs |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS