21km Run (Beginner) sub-3 hour: 13 weeks

Average Weekly Training Hours 03:56
Training Load By Week
Average Weekly Training Hours 03:56
Training Load By Week

This Training Program is aimed at the Beginner Level athlete who wants to complete a 21km Run in under 3 hours This program is 13 weeks long: 1 Test Week, 10 Training Weeks, 1 Taper Week, 1 Recovery Week Training time builds from 2 hours and 51 minutes per week to a maximum of 5 hours and 17 minutes. After completing the tests in the Test Week, please email your results to test@multisportcoaching.co.za . Your training training zones will be calculated and emailed to you. This is a free service. After completing the additional Time Trials in weeks 7 and 9, please email your results to test@multisportcoaching.co.za . Your training zones will be adjusted. This is also a free service. Assumptions of this program - Run Personal Best for 10km of under 1 hour and 17 minutes. Run Personal Best for 5km of under 36 minutes and 45 seconds Run Personal Best for 1.5km of under 10 minutes. 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 in Training Weeks 7 and 9. As the program is Heart Rate based, you have to have a Heart Rate Monitor. We suggest the POLAR brand. You should also include General Strength and Core training sessions when doing Endurance training. A Basic Core Strength session is available for download with this program.

Sample Day 1
0:51:00
85.4TSS
MAF Run Test

10 mins Warm Up jog
5 x 80m building "run throughs", walk back
3 x 1 Mile (4 laps of a track) @ 180 minus your age 2 mins walk between
5 mins easy jog

*record your Max and Average heart rate for each mile
**record your Time for each mile.
***record a 400m split time for each mile.
Email your results ASAP.
coach@multisportcoaching.co.za

Sample Day 2
0:30:00
Recovery Walk

Sample Day 3
0:35:30
25.8TSS
1.5km Run TT

Warm Up:
15 min easy Jog
2 x 2 min @ 75% pace with 2 min walk between.
Main Set:
Run 1500m @ max effort
Cool Down:
5 min easy jog
Send us the results ASAP
*record time for the 1.5km TT
**record Max and Average heart rate of the 1.5km TT
***record your 500m splits

test@multisportcoaching.co.za

Sample Day 4
0:30:00
Recovery Walk

Sample Day 6
1:10:00
Run Test - 5km TT

WU:
2 km easy including a few 20-30sec surges (slight increase of pace)
MS:
Run 5km as hard as possible at a level you can maintain for the TT and record your average and maximum heart rate as well as time for the 5km.
LD:
2km  easy jog then stretch.

Email results ASAP
test@multisportcoaching.co.za

Sample Day 7
0:30:00
Recovery Walk

Sample Day 9
0:41:00
Intervals

WU:
10 mins Z1

MS:
40 secs Z3,
60 secs walk
repeat 4 times
rest 3 mins

repeat 3 times

LD:
5 mins Z1

Shamus Kreuger
|
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.