This 16-week training plan includes 8 sessions per week. (4-5 running sessions, 1-2 cycling sessions and 2 body weight, strength sessions per week.)
It involves 6 to 7hours of training per week and 1 rest day per week.
Running Sessions vary from 30min-1hour 15min.
Cycle Sessions are 1hour.
Interval sessions on the bike are designed for an indoor trainer with power. It is possible to do these sessions outside, but a power meter on your bike will then be required.
Cycling is great cross training for running - improving cardiovascular fitness, strength and reduces your chance of injury.
Home Strength Sessions are 45min, and include videos of the exercises. Gym access not required.
Stretching and Foam Rolling Videos are also included to optimise recovery.
This structured training plan uses Heart Rate, Rate of Perceived Exertion (RPE) and Power on the bike.
A two week taper in the training plan insures that you are fresh and fast on race day.
Based on the runners experience, capability and commitment, this program is designed to lead you to a Personal Best on a 10 km race.
I have a huge passion for sport and people and have been involved in a wide variety of sports from a young age. I have represented South Africa in Triathlon, Duathlon and Biathle. I have gained valuable experience over the years competing both locally and internationally. I have a desire to help athletes reach their full potential whether it be to maintain an active and healthy lifestyle or to compete internationally. I coach many local and national champions.