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Intermediate Road Running 21km Sub-2 hours (V3.1) - 11 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
No Ratings

Length

11 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 Plan is aimed at the Intermediate Level athlete who wants to complete a 21km Run in under 2 hours.

The training starts at 5 hours and 45 minutes a week and builds to a maximum of 6 hours and 21 minutes per week.

The sessions are based on %MHR (Max 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.
What can you expect?
This plan is 11 weeks long:
Week 1 - Test Week,
Weeks 2 to 9 - 2 x 4-week blocks of Peak Training
Week 10 - Taper Week
Week 11 - Race Week


Assumptions of this Training Plan -
You already have already completed at least 12 weeks of base training.


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.
https://multisportcoaching.co.za



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
5:20 hrs 2:30 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
5:20 hrs 2:30 hrs
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.

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