Intermediate Road Running 21km Sub-2 hours 30 mins (V3.2) - 14 weeks
Intermediate Road Running 21km Sub-2 hours 30 mins (V3.2) - 14 weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
14 Weeks
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 and 30 minutes.
The training starts at 4 hours and 44 minutes a week and builds to a maximum of 6 hours and 41 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 strengthening 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 12 weeks long:
Week 1 - Test Week,
Weeks 2 to 11: Building volume and intensity
Weeks 12 and 13: Peak Training
Week 14 - Race Week
Assumptions of this Training Plan -
You have already completed at least 10 to 12 weeks of base training.
Assumptions of this program -
Personal Best for 10km road run of under 1 hour and 3 minutes.
Personal Best for 5km road run of under 30 minutes
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
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
04:17:00 | 01:48:00 |
|
Day Off
x2
|
—— | —— |
|
Other
x1
|
00:20:00 | 00:30:00 |
|
Strength
x1
|
00:22:00 | 00:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:17:00 | 01:48:00 | |
|
|
—— | —— | |
|
|
00:20:00 | 00:30:00 | |
|
|
00:22:00 | 00:40:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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