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Novice Trail Running Base Training Plan (V3.1) - 10 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
No Ratings

Length

10 Weeks

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.

Still have questions about this plan?
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

A training plan for a Novice Trail Runner who may be just starting out or returning to training after a break from running and wants to rebuild their fitness

The training starts at 3 hours and 27 minutes a week and builds to a maximum of 4 hours and 59 minutes per week. (including Strength and Flexibility training)

The plan is based on %MHR (Max Heart Rate) so you will need a heart rate monitor.
This is the latest version of this training plan.

What is included?
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 you can expect?
Week 1 -Test week
Weeks 2 to 9 - Base Training
Week 10 - Re-test week


Minimum requirements:
For the Run Test:
You will need access to a 5km running route that you can use without restriction.

##Must have a Heart Rate Monitor.

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



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:00 hrs 1:15 hrs
Day Off x2
—— ——
Other x2
0:35 hrs 0:30 hrs
Strength x2
0:58 hrs 0:45 hrs
Walk x1
0:33 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Run
2:00 hrs 1:15 hrs
Day Off
—— ——
Other
0:35 hrs 0:30 hrs
Strength
0:58 hrs 0:45 hrs
Walk
0:33 hrs 0:30 hrs

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.

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