Intermediate Road Running 21km Base Training Plan (V3.2) - 10 weeks
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A training plan for an Intermediate Road Runner wanting to build up their base fitness before the start of a season or to get back into training after some time off.
The training starts at 4 hours and 25 minutes a week and builds to a maximum of 6 hours and 34 minutes per week.
The sessions are based on %THR (Threshold 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 10 weeks long:
Week 1 - Test Week
Weeks 2 to 9 - Base Training
Week 10 Re-test Week
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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:03 hrs||1:30 hrs|
|0:59 hrs||0:45 hrs|
|0:57 hrs||0:40 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||3:03 hrs||1:30 hrs|
||0:59 hrs||0:45 hrs|
||0:57 hrs||0:40 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor