21K CARRERA (BASE 1) TU PRIMER 21K
21K CARRERA (BASE 1) TU PRIMER 21K
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Plan de Entrenamiento 21K – Tu Primer Medio Maratón, Paso a Paso
¿Sueñas con cruzar la meta de un medio maratón pero no sabes por dónde empezar? Este plan está diseñado especialmente para ti, corredor principiante, que buscas completar tu primer 21K con confianza y disfrutar cada kilómetro.
➡️ Más de 50 atletas como tú ya han seguido este programa, logrando su objetivo de terminar un medio maratón y sintiéndose más fuertes que nunca.
➡️ Incluye sesiones de intervalos sencillas y progresivas que te ayudarán a construir resistencia y velocidad de forma gradual.
➡️ Tests de 5K fáciles de seguir para que ajustemos tus zonas de entrenamiento y cada paso que des sea el correcto para tu nivel.
➡️ Entrenamientos de fuerza con videos explicativos para fortalecer tu cuerpo, prevenir lesiones y hacer que correr sea más cómodo y eficiente.
➡️ Todos los entrenamientos están claramente estructurados con ritmos específicos adaptados a tus zonas personales, para que siempre sepas qué hacer y cómo hacerlo.
Con este plan, no solo te prepararás físicamente, sino que también ganarás la confianza y la estrategia necesarias para disfrutar plenamente de tu primer medio maratón. ¡Tu meta está más cerca de lo que imaginas!
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
02:42:00 | 01:00:00 |
|
Strength
x2
|
00:53:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
|
Other
x1
|
00:09:00 | 00:20:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:42:00 | 01:00:00 | |
|
|
00:53:00 | 01:00:00 | |
|
|
—— | —— | |
|
|
00:09:00 | 00:20:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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.