Intermediate Road Running 42km Base Program 2.0 - 10 weeks

Author

MultiSportCoaching.co.za

All plans by this Coach

Length

10 Weeks

Typical Week

4 Run, 2 Other, 1 Day Off, 1 Walk

Longest Workout

1:30 hrs

Plan Specs

running marathon intermediate masters hr based tss based base period

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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 an Intermediate Level Marathon Road Runner who wants to build a good running base.

This program is 10 weeks long: 1 Test Week, 8 Training Weeks, 1 Re-Test Week.
Weekly training time builds from 3 hours and 45 minutes to a maximum of 5 hours and 52 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 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.

Requirements for this program –
You need to have access to a 400m running track for the Test Week and 5km Time Trial route which you can access in the Test Week and the Re-Test Week.

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand.

You should also include Flexibility and Core Training sessions when doing Endurance training.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:23
Training Load By Week
Average Weekly Training Hours: 04:23
Average Weekly Breakdown

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

0:52:00
Run Test - MAF

Download the PDF attached

WU: (Warm Up)
10 mins jog
5 x 80m building "run throughs", walk back

MS: (Main Set)
3 x 1 Mile (4 laps of a track) @ 180 minus your age
2 mins walk between

LD: (Loosen Down)
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 2

0:30:00
20TSS
Run Recovery 1.10300

WU:
5 mins Z1

MS:
20 mins Z2

LD:
5 mins Z1

Sample Day 3

1:02:00
75.7TSS
Run Test - 5km TT

Download attached PDF
WU: (Warm Up)
8 mins Z1
5 mins Z2
3 mins Z3

30 secs Strides (start at a slow pace, build up to fast - not sprint - pace)
1 min walk
Repeat 4 times.

MS: (Main Set)
Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)

LD: (Loosen Down)
10 mins Z1

Sample Day 4

0:30:00
20TSS
Run Recovery 1.10300

WU:
5 mins Z1

MS:
20 mins Z2

LD:
5 mins Z1

Sample Day 6

0:35:30
37.5TSS
1.5km Run TT

Download the PDF attached.

WU (Warm Up):
7 mins Z1
8 mins Z2
2 x 2 min @ 75% pace with 2 min walk between.

MS (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
15TSS
Walk 2.10300

Just an easy walk to ease the stiffness

Heart Rate Zone 1

Sample Day 8

0:30:00
20TSS
Run Aerobic Endurance 2.10300

WU:
5 mins Z1


MS:
20 mins Z2

LD:
5 mins Z1

Intermediate Road Running 42km Base Program 2.0 - 10 weeks

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