Road Running (Novice) 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 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 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
0:51:00
85.4TSS
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
test@multisportcoaching.co.za

Sample Day 2
0:30:00
Recovery Walk

30 minute walk

Sample Day 4
0:50:00
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 5
0:30:00
Recovery Walk

30 minute walk

Sample Day 7
0:35:00
27.8TSS
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 8
1:11:00
Endurance

WU:
20 mins MAF
2 mins Walk

MS:
20 mins @ MAF
2 mins Walk
15 mins @ MAF
2 mins Walk

LD:
10 mins @ MAF

Sample Day 10
0:49:00
Fartlek

WU:
20 mins Z1

MS:
45 secs Z3
4 mins Z2

repeat 3 times

LD:
15 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.