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Intermediate Road Running 21km Base Program - 10 weeks (V3.1)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

MultiSportCoaching.co.za

All plans by this Coach
No Ratings

Length

10 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.

Still have questions about this plan?
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 an Intermediate Level 21km Road Runner who wants to build a solid running base.

The program is based on %Maximum Heart Rate.

The program includes a running-specific Core strength and Flexibility training program.

Weekly training time builds from 4 hours and 25 minutes to a maximum of 6 hours and 34 minutes.

This program is 10 weeks long:
1 Test Week,
8 Training Weeks,
1 Re-Test Week.

After completing the tests in the Test and Re-Test weeks, submit your data here: https://multisportcoaching.co.za/performance-data/

Analysis of the data and calculation of your training zones will be done automatically.

This is a free service.


As the training zones for this program are based on %Maximum Heart Rate you will need a Heart Rate Monitor to get the best results.
We whole-heartedly recommend the POLAR brand. (See what we did there?)

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
3:21 hrs 1:30 hrs
Otherx2
0:57 hrs 0:40 hrs
Strengthx2
0:59 hrs 0:45 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
3:21 hrs 1:30 hrs
Other
0:57 hrs 0:40 hrs
Strength
0:59 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

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.