21K Intermediate

Average Weekly Training Hours 06:47
Training Load By Week
Average Weekly Training Hours 06:47
Training Load By Week

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

Sample Day 1
0:50:00
Run 50min

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
0:50:00
Strength 1 Base 3X20 r10" Whole Body

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
1:00:00
Run 1hr

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
0:50:00
Strength 2 Base 3X20 r10" Whole Body

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
1:00:00
Run 1hr

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
0:30:00
Recovery Run 30min

Warm Up
MP https://youtu.be/cwK-srVw8Ro

Main Set
Run 30min Z1-Z2

Cool Down
SR https://youtu.be/QvXeu1zlAvY

Sample Day 7
1:00:00
Run 1hr

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

Victor Hugo Moreno Contreras
|
Minimuri Endurance

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