Novice Road Running 21km sub 2 hours 30 mins - 13 weeks
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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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:14 hrs||2:20 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||4:14 hrs||2:20 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor