21K Intermediate
Author: Victor Hugo Moreno Contreras
Length: 12 Weeks
Tags: running, half marathon, intermediate, masters, weightloss, time goal, hr based, strength, base period
Typical Week: 6 Run, 1 Strength, 1 Day Off
Longest Workout:
2:00 hrs
Author: Victor Hugo Moreno Contreras
Length: 12 Weeks
Tags: running, half marathon, intermediate, masters, weightloss, time goal, hr based, strength, base period
Typical Week: 6 Run, 1 Strength, 1 Day Off
Longest Workout:
2:00 hrs
21K Intermediate
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
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
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
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
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
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
Warm Up
MP https://youtu.be/cwK-srVw8Ro
Main Set
Run 30min Z1-Z2
Cool Down
SR https://youtu.be/QvXeu1zlAvY
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
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