Advanced Road Running 21km Base Program - 10 weeks

Average Weekly Training Hours 04:23
Training Load By Week
Average Weekly Training Hours 04:23
Training Load By Week

This Training Program is aimed at an Advanced Level Marathon Road Runner who wants to build a good running base.

This program is 10 weeks long: 1 Test Week, 8 Training Weeks, 1 Re-Test Week.
Weekly training time builds from 3 hours and 45 minutes to a maximum of 5 hours and 52 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 Re-Tests in weeks 10, please email your results to test@multisportcoaching.co.za.
Your training zones will be adjusted.
This is also a free service.

Requirements for this program –
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 the Re-Test Week.

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand.

You should also include Flexibility and Core Training sessions when doing Endurance training.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.

Sample Day 20
0:30:00
12.5TSS
Basic Core Training

WU:
5 mins Walk
5 mins Z1

MS:
Core Training
3 sets of each exercise.

LD:
5 mins Walk

Sample Day 27
0:30:00
12.5TSS
Basic Core Training

WU:
5 mins Walk
5 mins Z1

MS:
Core Training
3 sets of each exercise.

LD:
5 mins Walk

Sample Day 31
0:30:00
12.5TSS
Basic Core Training

WU:
5 mins Walk
5 mins Z1

MS:
Core Training
3 sets of each exercise.

LD:
5 mins Walk

Sample Day 39
0:41:00
29.3TSS
Run Speed Skill 2.10410

WU:
10 mins Z1
10 mins Z2

MS:
1 min Z4
3 mins Z2

repeat 4

LD:
5 mins Z1

Sample Day 41
0:30:00
12.5TSS
Basic Core Training

WU:
5 mins Walk
5 mins Z1

MS:
Core Training
3 sets of each exercise.

LD:
5 mins Walk

Sample Day 42
0:40:00
29.2TSS
Run Speed Skill 2.10401

WU:
8 mins Z1
7 mins Z2

MS:
1 min Z4
3 mins Z2

repeat 5 times

LD:
5 mins Z1

Sample Day 45
0:30:00
12.5TSS
Basic Core Training

WU:
5 mins Walk
5 mins Z1

MS:
Core Training
3 sets of each exercise.

LD:
5 mins Walk

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.