Plan 12 Semanas: 21 km / Media Maratón Peak 🏃 (Avanzado Polarizado a piramidal)
Plan 12 Semanas: 21 km / Media Maratón Peak 🏃 (Avanzado Polarizado a piramidal)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Tu mejor 21K: el bloque final para bajar tu marca
12 semanas de peaking a ritmo para corredores avanzados que ya corren la media maratón y van por su récord personal.
Reviews 5/5 ⭐️⭐️⭐️⭐️⭐️
"...plan 100% virtual... lo adapté a mis horarios." - Nataly O., media maratón sub-2:05
Lee todos nuestros reviews aquí
Para quién es este plan
- ✅ Ya corriste 21k y esta vez vas por marca, no solo por llegar
- ✅ Puedes correr 6 veces por semana (±6 horas semanales, tirada larga de 2:00)
- ✅ Entrenas por ritmo y quieres cada sesión estructurada en tu reloj
- 👉 ¿Nivel intermedio? Empieza por el build de 16 semanas.
Características del plan
- 👉 Método: polarizado con transición a piramidal al acercarse la carrera - más trabajo a ritmo objetivo cuando más importa
- 👉 12 semanas, 1 de recuperación cada 3 de carga
- 👉 6 sesiones por semana, 1 día libre - tirada larga de 2:00
- 👉 A ritmo (pace): cada sesión se sincroniza estructurada a tu reloj
- 👉 Testeos al inicio y re-testeo durante el plan para ajustar tus ritmos reales
- ♻️ Reutilizable: aplica el plan gratis las veces que quieras. Nunca se vuelve más fácil, tú te vuelves más rápido
¿Quieres ver otras distancias, duraciones o niveles?
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¿Dudas sobre qué plan elegir? 📩 Cuéntanos tu objetivo - respondemos en menos de 24 horas
Soporte Gratuito del Coach Incluido
¿Por qué elegir Triaperformance?
Nuestras certificaciones 2025-2026
How it Works
Load Your Plan
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x6
|
06:10:00 | 02:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:10:00 | 02:00:00 | |
|
|
—— | —— |
Training Load By Week
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.