Novice Road Running 10km sub 60 mins - 9 weeks (V3.2)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 04:24

This Training Program is aimed at the Novice Level athlete who wants to complete a 10km Run in under 60 minutes.
The program is based on %Threshold Heart Rate.

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

Training time builds from 3 hours and 32 minutes to a maximum of 5 hours and 27 minutes.

This program is 9 weeks long:
1 Test Week,
6 Training Weeks,
1 Taper Week,
1 Recovery 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.

Sample Day 1
0:30:00
20TSS
Recovery Walk

30 minute recovery Walk

Sample Day 3
0:30:00
20TSS
Recovery Walk

30 minute recovery Walk

Sample Day 6
0:30:00
20TSS
Recovery Walk

30 minute recovery Walk

Sample Day 7
0:36:15
25.7TSS
Fartlek Run

WU:
8 mins Z1
7 mins Z2

MS:
45 secs Z4,
3 mins Z2
repeat 3 times

LD:
10 mins Z1

Sample Day 9
0:40:00
26.7TSS
Aerobic Run

WU:
10 mins Z1

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

LD:
5 mins Z1

Sample Day 9
0:20:00
Flexibility Training Running (3 sets)

Download the PDF attached

Sample Day 10
0:50:00
33.3TSS
Aerobic Run

WU:
10 mins Z1

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

LD:
5 mins Z1

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.