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

Author

MultiSportCoaching.co.za

All plans by this Coach
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Length

13 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This Training Program is aimed at the Novice Road Runner 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 initial test week, capture your data on our website: https://multisportcoaching.co.za/performance-data/
Your training zones will be calculated and emailed to you.
This is a free service.

After completing the re-tests in weeks 7 and 9, capture your data on our website: https://multisportcoaching.co.za/performance-data/
Your training zones will be adjusted.
This is also a free service.

Assumptions of this program -
Personal Best for 10km road run of under 1 hour and 3 minutes.
Personal Best for 5km road run 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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
4:14 hrs 2:20 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
4:14 hrs 2:20 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Coach Shamus

multisportcoaching.co.za

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.

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