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

Average Weekly Training Hours 05:39
Training Load By Week
Average Weekly Training Hours 05:39
Training Load By Week

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 tests in the Test Week, please email your results to test@multisportcoaching.co.za
Your training zones will be calculated and emailed to you.
This is a free service.

After completing the additional Time Trials in weeks 3 and 8, please email your results to test@multisportcoaching.co.za .

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.

Sample Day -6
1:00:00
25TSS
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
test@multisportcoaching.co.za

Sample Day -1
1:30:00
60TSS
Run Aerobic Endurance 2.10700

WU:
10 mins Z1

MS:
70 mins Z2

LD:
10 mins Z1

Sample Day 1
0:49:00
40.7TSS
Run Anaerobic Endurance 2.20490

WU:
7 mins Z1
5 mins Z2
3 mins Z3

MS:
4 mins Z4
2 mins Z2

repeat 4 times

LD:
10 mins Z1

Sample Day 3
0:45:00
31.5TSS
Run Speed Skill 2.20450

WU:
10 mins Z1
10 mins Z2
MS:
45 secs Z4
4 mins Z2

repeat 4 times

LD:
6 mins Z1

Sample Day 4
0:43:00
35.2TSS
Run Speed Skill 2.30430

WU:
5 mins Z1
5 mins Z2
5 mins Z3

MS1:
2 mins 30 secs Z4
30 secs rest
repeat 3 times

Rest 3 mins

MS2:
2 mins 30 secs Z4
30 secs rest
repeat 3 times

LD:
7 mins Z1

Sample Day 5
0:49:00
34.2TSS
Run Speed Skill 1.10490

WU:
10 mins Z1
17 mins Z2

MS:
45 secs Z4
5 mins Z2

repeat 4 times

LD:
6 mins Z1

Sample Day 10
1:00:00
Run Test - 5km TT

Download attached PDF
WU: (Warm Up)
8 mins Z1
5 mins Z2
3 mins Z3

30 secs Strides (start at a slow pace, build up to fast - not sprint - pace)
1 min walk
Repeat 4 times.

MS: (Main Set)
Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)

LD: (Loosen Down)
10 mins Z1

Coach Shamus
|
multisportcoaching.co.za

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.