Intermediate Road Running 42km Base Program 1.0 - 10 weeks
MultiSportCoaching.co.zaAll plans by this Coach
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?
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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:29 hrs||1:30 hrs|
|0:18 hrs||0:30 hrs|
|0:21 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:29 hrs||1:30 hrs|
||0:18 hrs||0:30 hrs|
||0:21 hrs||0:30 hrs|