Novice Road Running 10km Base Program - 10 weeks (V3.2)
Author
MultiSportCoaching.co.za
All plans by this CoachLength
10 Weeks
Typical Week
3 Run, 1 Walk, 2 Day Off, 2 Other, 1 Strength
Longest Workout
3.11 miles
Plan Specs
running 10km beginner weightloss hr based tss based base period
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
This Training Program is aimed at a Novice 10km Road Runner who wants to build a solid running base.
The program is based on %Theshold Heart Rate.
The program includes a running-specific Core strength and Flexibility training program.
Training time builds from 2 hours and 30 minutes to a maximum of 4 hours and 38 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
Sample Day 1
Step 1:
Calculate your MAF Training Zone here:
https://multisportcoaching.co.za/maf-training-zone
Step 2:
Download the PDF attached
WU: (Warm Up)
10 mins jog
5 x 80m building "run throughs", walk back
MS: (Main Set)
3 x 1 Mile (4 laps of a track) @ 180 minus your age
2 mins walk between
LD: (Loosen Down)
5 mins easy jog
*measure your time and average heart rate for each mile
**if possible, take a split time on each lap (400m) of each mile.
Email results ASAP
test@multisportcoaching.co.za
Sample Day 2
Walk 30 mins in Z1
Sample Day 3
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 4
Walk 30 mins in Z1
Sample Day 6
Download the PDF attached.
WU (Warm Up):
7 mins Z1
8 mins Z2
2 x 2 min @ 75% pace with 2 min walk between.
MS (Main Set):
Run 1500m @ max effort
Cool Down:
5 min easy jog
*record time for the 1.5km TT
**record your split times for 500m, 1000m and 1500m
***record your Heart rate for each 500m splits
Submit you data here: https://multisportcoaching.co.za/performance-data/
Sample Day 7
Walk 30 mins in Z1
Sample Day 9
WU:
5 mins Z1
MS:
15 mins Z2, up to 75% on the hills
LD:
5 mins Z1