Advanced Road Running 21km Base Training Plan (V3.2) - 10 weeks
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A training plan for an Advanced Road Runner wanting to build up their base fitness before the start of a season or to get back into training after some time off.
The training starts at 5 hours and 25 minutes a week and builds to a maximum of 8 hours and 10 minutes per week.
The sessions are based on %THR (Threshold Heart Rate) so you will require a heart rate monitor.
What is included with the training plan?
Together with this plan, you will get sport-specific flexibility and core strengthing plans.
You will have access to our FREE training tools to help you set up your training zones accurately.
This plan is 10 weeks long:
Week 1 - Test Week
Weeks 2 to 9 - Base Training
Week 10 Re-test Week
For the run test:
You will need to have access to a 5km time trial route.
##Must have a heart rate monitor.
If you have any questions, schedule a FREE virtual consultation through our website.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:00 hrs||1:30 hrs|
|0:46 hrs||0:40 hrs|
|1:00 hrs||0:45 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||4:00 hrs||1:30 hrs|
||0:46 hrs||0:40 hrs|
||1:00 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor