21K Intermediate
Author
Victor Hugo Moreno Contreras
All plans by this CoachLength
12 Weeks
Typical Week
6 Run, 1 Strength, 1 Day Off
Longest Workout
2:00 hrs
Plan Specs
running half marathon intermediate masters weightloss time goal hr based strength base period
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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Summary
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$24.00
Just for USD$2.00 Per week
Stats
Sample Day 1
Warm Up
MP https://youtu.be/cwK-srVw8Ro
Jog 10min Z1-Z2
Main Set
Run 35min Z2-Z3
Cool Down
Jog 5min Z2-Z1
SR https://youtu.be/QvXeu1zlAvY
Sample Day 2
Warm Up
Easy Ride 5minutes
Main Set
3 x 20 r10"
Abs
Knee/Hip Raise On Parallel Bars
- Front
https://youtu.be/2kigjHj99Lk
- Rotate Right
https://youtu.be/tk7GwWI0s-w
- Rotate Left
https://youtu.be/WpGOma6w5SU
- Front
https://youtu.be/2kigjHj99Lk
Calves (one set only)
Standing Calf Raises
- Parallel Feet
https://youtu.be/luWNIs13eUE
- Tips Together Separate Heels
https://youtu.be/jKSg6l5U-rE
- Tips Separate - Heels Together
https://youtu.be/uFz54m-y-oo
Lower Back
Hyperextensions (Back Extensions)
https://youtu.be/tv7m2inMs6g
Abductors
Thigh Abductor
https://youtu.be/dDAdLgad8DY
Adductor
Thigh Adductor
https://youtu.be/aFCtISWZp_E
Quadriceps
Leg Extensions
https://youtu.be/pVmiivAx-Vw
Hamstrings
Lying Hamstrings Curl
https://youtu.be/5cvIYY8ouGQ
Abs
Janda Sit-Up
- Front
https://youtu.be/7Gd2HYElq2Q
- Right
https://youtu.be/NAtQzJgQza4
- Left
https://youtu.be/aige0vt49mc
Shoulders
Alternating deltoid Raise
https://youtu.be/VCPj__4p7oo
Biceps
Dumbbell Bicep Curl
https://youtu.be/0W4t_KlNIoo
Triceps
Bench Dips
https://youtu.be/9qymF1VobAo
Chest
Bosu Ball Push-Up
https://youtu.be/7CVqmhpZjlI
Abs
Crunch
- Frontal Crunch
https://youtu.be/zXaoGzQN1as
- Oblique Right Crunch
https://youtu.be/YcpjrkAo_6w
- Oblique Left Crunch
https://youtu.be/g0nAxy81xhs
- Core Back Crunch
https://youtu.be/Z3uBh09hBa4
Cool Down
SR https://youtu.be/QvXeu1zlAvY
Sample Day 3
Warm Up
MP https://youtu.be/cwK-srVw8Ro
Jog 10min Z1-Z2
Main Set
Run 45min Z2-Z3
Cool Down
Jog 5min Z2-Z1
SR https://youtu.be/QvXeu1zlAvY
Sample Day 4
Warm Up
Easy Ride 5minutes
Main Set
3 x 20 r10"
Abs
Suspended Fallout
https://youtu.be/GODD2zcfxog
Calves
Calf Press On The Leg Press Machine
https://youtu.be/qbkKlcsyeDI
Lower Back
Superman
https://youtu.be/DNdkjAFVcmo
Abductors
Monster Walk
https://youtu.be/nsBqi9YpeDA
Adductor
Side Leg Raises
https://youtu.be/-vp3--a7Nro
Quadriceps
90-Degree Jump Squat Twist
https://youtu.be/dNsg6lCUQ0A
Hamstrings
Ball Leg Curl
https://youtu.be/UibLAhoohGo
Abs
Ab Roller
https://youtu.be/q3ak3aBjtYM
Shoulders
Suspended Back Fly
https://youtu.be/T84y_nAhvBY
Biceps
Suspended Curl
https://youtu.be/bnC0aazEh34
Triceps
Suspended Triceps Press
https://youtu.be/shyqDINY1-M
Chest
Suspended Push Up
https://youtu.be/Stb9td0viaE
Abs
Crunch With Medicine Ball
- Hands Overhead Front
https://youtu.be/whvJyEBuFgE
- Oblique Crunches Right Side
https://youtu.be/9OftAdtt9vk
- Oblique Crunches Left Side
https://youtu.be/u0jjdhfjgGw
- Lower Back Curl
https://youtu.be/qfk9sCGK0jg
Cool Down
SR https://youtu.be/QvXeu1zlAvY
Sample Day 5
Warm Up
MP https://youtu.be/cwK-srVw8Ro
Jog 10min Z1-Z2
Main Set
Run 45min Z2-Z3
Cool Down
Jog 5min Z2-Z1
SR https://youtu.be/QvXeu1zlAvY
Sample Day 6
Warm Up
MP https://youtu.be/cwK-srVw8Ro
Main Set
Run 30min Z1-Z2
Cool Down
SR https://youtu.be/QvXeu1zlAvY
Sample Day 7
Warm Up
MP https://youtu.be/cwK-srVw8Ro
Jog 10min Z1-Z2
Main Set
Run 45min Z2-Z3
Cool Down
Jog 5min Z2-Z1
SR https://youtu.be/QvXeu1zlAvY