Advanced Road Running 21km Sub1 hour 30 mins - 13 weeks (V3.1)
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This Training Program is aimed at an Advanced 21km Road Runner looking for an intense training program to build enough speed and endurance to complete a half marathon in under 90 minutes.
Training volume builds from 6 hours and 45 minutes to a maximum of 9 hours and 37 minutes.
This program is 13 weeks long:
1 Test Week,
9 Training Weeks,
2 Taper weeks
1 Recovery Week.
After completing the tests in the Test and Re-Test weeks, submit your data here: https://multisportcoaching.co.za/performance-data/
This is a free service.
As the training zones for this program are based on %Max 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.
When participating in an endurance training program, you can enhance your training and hence performance by including Flexibility and Core training sessions
Both a running-specific core strength and flexibility training program are included with this program.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:35 hrs||1:50 hrs|
|0:50 hrs||0:40 hrs|
|0:28 hrs||0:45 hrs|
|0:51 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:35 hrs||1:50 hrs|
||0:50 hrs||0:40 hrs|
||0:28 hrs||0:45 hrs|
||0:51 hrs||0:45 hrs|