Novice Road Running 21km sub 2 hours 30 mins - 13 weeks

Average Weekly Training Hours 04:27
Training Load By Week
Average Weekly Training Hours 04:27
Training Load By Week

This Training Program is aimed at the Beginner Level athlete who wants to complete a 21km Run in under 2 hours and 30 minutes.
This program is 13 weeks long: 1 Test Week, 10 Training Weeks, 1 Taper Week, 1 Recovery Week

Training time builds from 3 hours and 11 minutes per week to a maximum of 5 hours and 32 minutes.

After completing the tests in the Test Week, please email your results to .
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 .

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 3 minutes.
Run Personal Best for 5km of under 30 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
Run Test - MAF

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

*measure your time and average heart rate for each mile
**if possible, take a split time on each lap (400m) of each mile.

Email results ASAP

Sample Day 2
Recovery Walk

30 minute walk

Sample Day 4
Run Test - 5km TT

2 km easy including a few 20-30sec surges (slight increase of pace)
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.
2km  easy jog then stretch.

Email results ASAP

Sample Day 5
Recovery Walk

30 minute walk

Sample Day 7
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

Sample Day 8

20 mins MAF
2 mins Walk

20 mins @ MAF
2 mins Walk
15 mins @ MAF
2 mins Walk

10 mins @ MAF

Sample Day 10

20 mins Z1

45 secs Z3
4 mins Z2

repeat 3 times

15 mins Z1

Shamus Kreuger

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.