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Novice Road Running 21km Sub-3 hour Training Plan (V3.1) - 12 weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

MultiSportCoaching.co.za

All plans by this Coach
No Ratings

Length

12 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This Training Plan is aimed at the Novice Level athlete who wants to complete a 21km Run in under 3 hours.

The training starts at 4 hours and 32 minutes a week and builds to a maximum of 6 hours and 30 minutes per week.

The sessions are based on %MHR (Max 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.
What can you expect?

This plan is 12 weeks long:
Week 1 - Test Week,
Weeks 2 to 9: Building volume and intensity
Weeks 10 and 11: Peak Training
Week 12 - Race Week

Assumptions of this Training Plan:
You already have already completed at least 10 to 12 weeks of base training.

Run Personal Best for 10km of under 1 hour and 17 minutes.
Run Personal Best for 5km of under 36 minutes and 45 seconds


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 x4
3:57 hrs 3:00 hrs
Other x2
0:29 hrs 0:20 hrs
Day Off x1
—— ——
Walk x1
0:41 hrs 1:00 hrs
Strength x1
0:27 hrs 0:50 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:57 hrs 3:00 hrs
Other
0:29 hrs 0:20 hrs
Day Off
—— ——
Walk
0:41 hrs 1:00 hrs
Strength
0:27 hrs 0:50 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Coach Shamus

multisportcoaching.co.za

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.

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