Intermediate Road Running 42km Sub 4 hours - 13 weeks (V3.1)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 05:58

This training program is aimed at the Intermediate Level athlete who wants to complete a 42.2km Run in under 4 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 23 minutes per week to a maximum of 9 hours and 07 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 1 hour 53 minutes and 30 seconds.
Run Personal Best for 10km of under 51 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.

Sample Day 1
0:10:00
Basic Core Exercises

Download the Basic Core Exercies

Sample Day 2
1:02:00
63.8TSS
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


*record time and average heart rate for the 5km TT
**record a split time and average heart rate for each km

Enter your test data here:
https://multisportcoaching.co.za/performance-data/

Sample Day 3
0:30:00
19.99TSS
Recovery Walk

30 min Walk

Sample Day 5
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

Enter your test data here:
https://multisportcoaching.co.za/performance-data/

Sample Day 6
0:30:00
19.99TSS
Recovery Walk

30 min Walk

Sample Day 8
0:45:00
30TSS
Endurance

WU:
10 mins MAF

MS:
25 mins MAF

LD:
10 mins MAF

Sample Day 9
1:00:00
40TSS
Endurance

WU:
10 mins MAF

MS:
40 mins MAF

LD:
10 mins MAF

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.