This 12 week plan is developed for athletes running to structured pace workouts who are training for a 21km. This 21km plan is based solely on pace and duration. It is intended for the runner that has 5 available days per week to train. Starting with 5 hours per week and progressing to a peak of 7 hours per week. Long run is on a Sunday
Prior to starting you need to know your lactate threshold pace and need to input this into your athlete zones for pace and the PZI (10) for calculating the relevant zones
Once calculated stay within the pace ranges especially on the high intensity workouts as this will reduce the possibility of the introduction latent excess fatigue.
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Simon Oliver is the founder of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.