42km Run (Advanced) sub-3 hours: 13 weeks

Average Weekly Training Hours 05:54
Training Load By Week
Average Weekly Training Hours 05:54
Training Load By Week

This training program is aimed at the Advanced Level athlete who wants to complete a 42.2km Run in under 3 hours. This program is 13 weeks long: 1 Test Week, 10 Training Weeks, 1 Taper Week, 1 Recovery Week. Training time builds from 5 hours and 45 minutes per week to a maximum of 8 hours and 36 minutes. After completing the tests in the Test Week, please email your results to test@multisportcoaching.co.za . Your training training zones will be calculated and emailed to you. This is a free service. After completing the additional test in week 5, please email your results to test@multisportcoaching.co.za . Your training zones will be adjusted. This is also a free service. Assumptions of this program – Run Personal Best for 21km of under 1 hour 24 minutes. Run Personal Best for 10km of under 38 minutes. You need to have access to a 400m running track for the Test Week and a “flat-ish” 5km Time Trial route which you can use in the Test Week. As the program is Heart Rate based, you have to have a Heart Rate Monitor. We suggest the POLAR brand. You should also include General Strength and Core training sessions when doing Endurance training. A Basic Core Strength session is available for download with this program.

Sample Day 1
0:51:00
85.4TSS
Run Test - MAF

10 mins Warm Up jog
5 x 80m building "run throughs", walk back
3 x 1 Mile (4 laps of a track) @ 180 minus your age 2 mins walk between
5 mins easy jog

*measure your time and average heart rate for each mile
**if possible, take a split time on each lap (400m) of each mile.

Email results ASAP
test@multisportcoaching.co.za

Sample Day 3
0:50:00
5.59mi
Run Test - 5km TT

WU:
2 km easy including a few 20-30sec surges (slight increase of pace)
MS:
Run 5km as hard as possible at a level you can maintain for the TT and record your average and maximum heart rate as well as time for the 5km.
LD:
2km  easy jog then stretch.

Email results ASAP
test@multisportcoaching.co.za

Sample Day 4
0:30:00
10TSS
Recovery Walk

30 min Walk

Sample Day 6
0:35:30
25.8TSS
1.5km Run TT

Warm Up:
15 min easy Jog
2 x 2 min @ 75% pace with 2 min walk between.
Main Set:
Run 1500m @ max effort
Cool Down:
5 min easy jog
Send us the results ASAP
*record time for the 1.5km TT
**record Max and Average heart rate of the 1.5km TT
***record your 500m splits

test@multisportcoaching.co.za

Sample Day 7
0:30:00
10TSS
Recovery Walk

30 min Walk

Sample Day 9
0:53:00
26.7TSS
Fartlek

WU:
10 mins Z1
45 secs Z4

MS:
10 mins Z1
45 secs Z4

repeat 3 times

LD:
10 mins Z1

Sample Day 10
1:00:00
40TSS
Endurance

WU:
10 mins MAF

MS:
40 mins MAF

LD:
10 mins MAF

Shamus Kreuger
|
multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.