Intermediate Road Running 21km sub 2 hours 2.0 - 13 week


Multi Sport Coaching

All plans by this Coach


13 Weeks

Typical Week

5 Run, 1 Day Off, 1 Other, 1 X-Train, 1 Strength

Longest Workout

2:00 hrs

Plan Specs

running half marathon intermediate hr based tss based

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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 and includes both a basic core and a flexibility program.

Training time builds from 4 hours and 58 minutes per week to a maximum of 7 hours and 35 minutes.

After completing the initial test week, capture your data on our website:
Your training zones will be calculated and emailed to you.
This is a free service.

After completing the retests in week 3 and 8 week, capture your data on our website:
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 Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:39
Training Load By Week
Average Weekly Training Hours: 05:39
Average Weekly Breakdown

Coach Shamus

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.

Back to Plan Details

Sample Day 1

Run Test - MAF

*Download the PDF attached*

WU: (Warm Up)
10 mins jog
5 x 80m building "run throughs", walk back

MS: (Main Set)
3 x 1 Mile (4 laps of a track) @ 180 minus your age
2 mins walk between

LD: (Loosen Down)
5 mins easy jog

*measure your time and average heart rate for each mile
**if possible, take a split time on each lap (400m) of each mile.

Email results ASAP

Sample Day 2

Run Speed Skill 2.20450

10 mins Z1
10 mins Z2
45 secs Z4
4 mins Z2

repeat 4 times

6 mins Z1

Sample Day 3

Run Muscular Endurance 1.10380

10 mins Z1
10 mins Z2

1 min Z3
3 mins Z2

repeat 2 times

5 mins Z1

Sample Day 4

1.5km Run TT

Download the PDF attached.

WU (Warm Up):
7 mins Z1
8 mins Z2
2 x 2 min @ 75% pace with 2 min walk between.

MS (Main Set):
Run 1500m @ max effort
Cool Down:
5 min easy jog
Send us the results ASAP
*record time for the 1.5km TT
**record Max and Average heart rate of the 1.5km TT
***record your 500m splits

Sample Day 6

Run Aerobic Endurance 2.10700

10 mins Z1

70 mins Z2

10 mins Z1

Sample Day 7

Run Recovery 1.10300

5 mins Z1

20 mins Z2

5 mins Z1

Sample Day 8

Run Anaerobic Endurance 2.20490

7 mins Z1
5 mins Z2
3 mins Z3

4 mins Z4
2 mins Z2

repeat 4 times

10 mins Z1

Intermediate Road Running 21km sub 2 hours 2.0 - 13 week

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