Browse More Plans

21km Road Running Build & Peak Training Plan (v7.1/12)

Browse More Plans

21km Road Running Build & Peak Training Plan (v7.1/12)

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

12 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

This Training Plan is for the runner who wants to prepare for a Half Marathon distance road running race and has between 4 and 7 hours for training per week.

What monitoring equipment do you require to get the most out of this training plan?

A heart rate monitor is essential for the running and cross-training sessions as the training zones are expressed in %MHR (%Maximum Heart Rate)

Why use this training plan?

Build and Peak training is built upon the Base training phase of the year. In this phase of training, both the volume and intensity of your training increase.

This training plan should form the second phase of your preparation and is meant to improve your Muscular Endurance, Physical and Mental resilience.

What can you expect?
This plan starts at 4 hours and 32 minutes and builds up to a maximum of 6 hours and 03 minutes per week.

Weeks 1 to 3: Block 1 of Build Training
Weeks 4 to 6: Block 2 of Build Training
Weeks 7 to 10: Peak Training Weeks
Week 11: Taper Week
Week 12: Race Week

Access to Facilities
Access to a flat 5km running route or circuit for the Test and Re-Test weeks.

What is included with the training plan?
Included with this plan are sport-specific flexibility and core strength plans.
Access our FREE training tools to help you accurately set up your training zones.

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 x5
04:09:00 01:45:00
Day Off x1
—— ——
Strength x1
00:41:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Run
04:09:00 01:45:00
Day Off
—— ——
Strength
00:41:00 00:45:00

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.
  • 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.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$106.24 USD for the first year, billed yearly.

$46.00 - Buy Now