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

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

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.

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

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.