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Advanced Road Running 42km Sub 3 hours - 13 weeks

Author

MultiSportCoaching.co.za

All plans by this Coach
No Ratings

Length

13 Weeks

Plan Specs

running marathon advanced time goal multi day hr based tss based

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Plan Description

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 initial test week, capture your data on our website: https://multisportcoaching.co.za/performance-data/
Your training zones will be calculated and emailed to you.

This is a free service.

After completing the re-test in week 5, capture your data on our website: https://multisportcoaching.co.za/performance-data/
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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:09 hrs 2:55 hrs
—— ——
0:27 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
5:09 hrs 2:55 hrs
—— ——
0:27 hrs 0:45 hrs

Training Load By Week


Coach Shamus

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.

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

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