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Intermediate Road Running 42km Base Program 1.0 - 10 weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

MultiSportCoaching.co.za

All plans by this Coach
No Ratings

Length

10 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

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 22 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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
3:29 hrs 1:30 hrs
Otherx2
0:18 hrs 0:30 hrs
Day Offx1
—— ——
Walkx1
0:21 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:29 hrs 1:30 hrs
Other
0:18 hrs 0:30 hrs
Day Off
—— ——
Walk
0:21 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Coach Shamus

multisportcoaching.co.za

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.