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

Author

Multi Sport Coaching

All plans by this Coach

Length

13 Weeks

Typical Week

1 Day Off, 5 Run, 1 X-Train

Longest Workout

3:50 hrs

Plan Specs

running marathon intermediate masters 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 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.

Stats

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

0:10:00
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

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

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