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21K Intermediate

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21K Intermediate

Author

Victor Hugo Moreno Contreras

All plans by this Coach

Length

12 Weeks

Plan Description

This training plan is designed for Athletes that want to improve their times in 21K and is looking for a training plan that is well designed and easy to follow.
It includes the main 3 pillars, Endurance, Strength and Technique drills sessions.

The program includes
• Duration 12 weeks
• 6 to 9 hours training per week
• 1 session per day (Tuesday and Thursday add one extra recovery session)
• Longest workout 2hr on weekend
• Longest workout 1hr 15min from Monday to Friday
• Instant online access to your program
• Weekly structured planning
• Detailed specific sessions
• Link videos explaining the exercises
• Weekly tip video

Investment US$12.00
Just for USD$1.00 Per week

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
05:50:00 02:00:00
Day Off x1
—— ——
Strength x1
00:58:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run
05:50:00 02:00:00
Day Off
—— ——
Strength
00:58:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Victor Hugo Moreno Contreras

Minimuri Endurance

El ser humano evoluciono hace millones de años gracias a su capacidad de correr (“Caza por persistencia”).

Corre como los cazadores de persistencia lo hacían, de una manera simple y segura.

Enamórate del mundo del Trail y la Ultradistancia.

Tu plan se enfocará en:

  • Resistencia (Monitoreado por Frecuencia Cardiaca o Potencia)
  • Fuerza (Entrenamiento funcional, pesas, TRX)
  • Técnica y corrección de la biomecánica correcta (Natural Running)
  • Videos pre-grabados y sesiones en vivo on-line.
View all Training Plans by this Coach
  • 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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