Intermediate Road Running 21km Base Program - 10 weeks (V3.2)

Author

MultiSportCoaching.co.za

All plans by this Coach

Length

10 Weeks

Typical Week

4 Run, 1 Day Off, 2 Other, 2 Strength

Longest Workout

1:30 hrs

Plan Specs

running half marathon intermediate masters hr based tss based base period

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

This Training Program is aimed at an Intermediate Level 21km Road Runner who wants to build a solid running base.

The program is based on %Threshold Heart Rate.

The program includes a running-specific Core strength and Flexibility training program.

Weekly training time builds from 4 hours and 25 minutes to a maximum of 6 hours and 34 minutes.

This program is 10 weeks long:
1 Test Week,
8 Training Weeks,
1 Re-Test Week.

After completing the tests in the Test and Re-Test weeks, submit your data here: https://multisportcoaching.co.za/performance-data/

Analysis of the data and calculation of your training zones will be done automatically.

This is a free service.


As the training zones for this program are based on %Threshold Heart Rate you will need a Heart Rate Monitor to get the best results.
We whole-heartedly recommend the POLAR brand. (See what we did there?)

Requirements for this program:
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 the Re-Test Week.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:00
Training Load By Week
Average Weekly Training Hours: 05:00
Average Weekly Breakdown

Coach Shamus

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.

Back to Plan Details

Sample Day 1

0:30:00
29.2TSS
Run Recovery 1.10300

WU:
5 mins Z1

MS:
20 mins Z2, up to 75% on the hills

LD:
5 mins Z1

Sample Day 2

1:02:00
63.8TSS
Run Test - 5km TT

Download attached PDF
WU: (Warm Up)
8 mins Z1
5 mins Z2
3 mins Z3

30 secs Strides (start at a slow pace, build up to fast - not sprint - pace)
1 min walk
Repeat 4 times.

MS: (Main Set)
Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)

LD: (Loosen Down)
10 mins Z1


*record time and average heart rate for the 5km TT
**record a split time and average heart rate for each km

Enter your test data here:
https://multisportcoaching.co.za/performance-data/

Sample Day 3

0:30:00
29.2TSS
Run Recovery 1.10300

WU:
5 mins Z1

MS:
20 mins Z2, up to 75% on the hills

LD:
5 mins Z1

Sample Day 7

0:30:00
20TSS
Run Aerobic Endurance 2.10300

WU:
5 mins Z1

MS:
20 mins Z2, up to 75% on the hills

LD:
5 mins Z1

Sample Day 8

0:45:00
30TSS
Run Aerobic Endurance 2.20450

WU:
10 mins Z1

MS:
30 mins Z2, up to 75% on the hills

LD:
5 mins Z1

Sample Day 8

0:20:00
Flexibility Training Running (3 sets)

Download the PDF attached

Sample Day 9

0:30:00
17.5TSS
Core Training - Running (3 sets)

WU:
5 mins Z1
5 mins Z2

MS:
Core Training
3 sets of each exercise.

LD:
5 mins Z1

Intermediate Road Running 21km Base Program - 10 weeks (V3.2)

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