Intermediate Road Running 42km Sub-4 hours (V3.1) - 12 weeks
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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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:35 hrs||3:50 hrs|
Day Off x1
|0:30 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:35 hrs||3:50 hrs|
||0:30 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor