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Intermediate Road Running 21km sub 2 hours 1.0 - 13 week

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Multi Sport Coaching

All plans by this Coach
No Ratings

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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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

This Training Program is aimed at the Intermediate Level athlete who wants to complete a 21km Run in under 2 hours
This program is 13 weeks long: 1 Test Week, 10 Training Weeks, 1 Taper Week, 1 Recovery Week

Training time builds from 4 hours and 58 minutes per week to a maximum of 6 hours and 45 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 initial test week, 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 -
Run Personal Best for 10km of under 52 minutes.
Run Personal Best for 5km of under 25 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 Week 3.
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
4:36 hrs 2:00 hrs
Day Off x1
—— ——
X-Train x1
0:25 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Run
4:36 hrs 2:00 hrs
Day Off
—— ——
X-Train
0:25 hrs 0:45 hrs

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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