Plan Umbral Medio Maratón (21K)
Plan Umbral Medio Maratón (21K)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
13 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Este plan de 12 semanas está diseñado para corredores con experiencia que ya acumulan kilómetros, pero quieren dar un salto de calidad en su preparación hacia la media maratón.
No se trata de correr más por correr: cada semana combina rodajes controlados, intervalos a ritmo de umbral, tiradas largas con tramos específicos y trabajo de fuerza para que llegues con la chispa justa el día de la carrera.
Aquí no hay improvisación: la progresión está medida al detalle para aumentar tu resistencia, afinar tus ritmos y preparar tu cuerpo para sostener la intensidad del 21K.
✅ Planificación estructurada de 12 semanas.
✅ 4–5 días de carrera + 1 sesión de fuerza semanal.
✅ Series de umbral y tiradas largas con tramos a ritmo de competición.
✅ Semanas de descarga para asimilar la carga y llegar fresco a la prueba.
El plan perfecto para corredores que ya tienen experiencia, pero quieren afinar, llegar fuertes y asegurar una media maratón al máximo de su potencial. 🏅🔥
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
03:46:00 | 01:30:00 |
|
Day Off
x2
|
—— | —— |
|
Strength
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:46:00 | 01:30:00 | |
|
|
—— | —— | |
|
|
—— | —— |
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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Bundle Premium—
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.