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Novice Couch to 21km Training Plan (V3.1) - 18 weeks

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Novice Couch to 21km Training Plan (V3.1) - 18 weeks

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

Length

18 Weeks

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

A training plan for the first-time half-marathon runner or those who have taken a break from running and want to rebuild their fitness

The training starts at 2 hours and 55 minutes a week and builds to a maximum of 7 hours and 56 minutes per week.

The plan is based on %MHR (Max Heart rate) so you will require a heart rate monitor.

This is a brand new training plan.

What is included with the training plan?
Together with this plan, you will get both sport-specific flexibility and core strength plans.
You will have access to our FREE training tools to help you set up your training zones accurately.


What can you expect?
This training plan is 18 weeks long.
Weeks 1 to 8 - Base Training
Weeks 9 to 14 - Increase in volume and intensity
Weeks 15 to 16 - Peak intensity
Week 17 - Taper Week
Week 18 - Race Week

Weeks 10 and 15 are test weeks.
You would need access to a 5km running route that you can use without restriction.

##Must have a Heart Rate Monitor##

If you have any questions, schedule a FREE virtual consultation through our website.
https://multisportcoaching.co.za

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:46:00 02:30:00
Other x2
00:43:00 00:40:00
Strength x2
01:01:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:46:00 02:30:00
Other
00:43:00 00:40:00
Strength
01:01:00 00:45:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

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.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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