Advanced Road Running 42km Sub 3 hours - 13 weeks
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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.
Training Plan Sample Week
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|