Novice Road Running 42km sub 5 hours - 13 weeks

Author

MultiSportCoaching.co.za

All plans by this Coach

Length

13 Weeks

Typical Week

5 Run, 1 Day Off, 1 X-Train

Longest Workout

5.59 miles

Plan Specs

running marathon beginner time goal hr based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This training program is aimed at the Beginner Level athlete who wants to complete a 42.2km Run in under 5 hours.

This program is 13 weeks long: 1 Test Week, 10 Training Weeks, 1 Taper Week, 1 Recovery Week.

Training time builds from 4 hours and 46 minutes per week to a maximum of 7 hours and 24 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 initial test week, 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 2 hours and 21 seconds.
Run Personal Best for 10km of under 1 hour 3 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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:21

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.

Back to Plan Details

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 recovery walk

Sample Day 6

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 7

0:30:00
10TSS
Recovery Walk

30 min recovery walk

Sample Day 9

0:40:00
26.7TSS
Endurance

WU:
10 mins MAF

MS:
20 mins MAF

LD:
10 mins MAF

Sample Day 10

0:50:00
33.3TSS
Endurance

WU:
10 mins MAF

MS:
30 mins MAF

LD:
10 mins MAF

Novice Road Running 42km sub 5 hours - 13 weeks

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