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Intermediate Road Running 42km Sub-4 hours (V3.1) - 12 weeks

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Intermediate Road Running 42km Sub-4 hours (V3.1) - 12 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

Length

12 Weeks

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 Plan is aimed at the Intermediate Level athlete who wants to complete a 42km Run in under 4 hours

The training starts at 5 hours and 23 minutes a week and builds to a maximum of 9 hours and 07 minutes per week.

The sessions are based on %MHR (Max Heart Rate) so you will require a heart rate monitor.


What is included with the training plan?
Together with this plan, you will get sport-specific flexibility and core strengthing plans.
You will have access to our FREE training tools to help you set up your training zones accurately.

What can you expect?
This plan is 11 weeks long:
Week 1 - Test Week,
Weeks 2 to 9: Building volume and intensity
Weeks 10 and 11: Peak Training
Week 12 - Race Week

Assumptions of this Training Plan -
You already have already completed at least 12 weeks of base training.
Assumptions of this program -
Personal Best for 21km of under 1 hour 53 minutes.
Personal Best for 10km of under 51 minutes.

For the run test:
You will need to have access to a 5km time trial route.

##Must have a heart rate monitor.


If you have any questions, schedule a FREE virtual consultation through our website.
https://multisportcoaching.co.za

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
05:35:00 03:50:00
Day Off x1
—— ——
X-Train x1
00:30:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Run
05:35:00 03:50:00
Day Off
—— ——
X-Train
00:30:00 00:45:00

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.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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