Novice Road Running 10km Base Training Plan (V3.2) - 10 weeks
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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
