PLAN ENTRENAMIENTO 21K - NIVEL INICIACIÓN/INTERMEDIO
PLAN ENTRENAMIENTO 21K - NIVEL INICIACIÓN/INTERMEDIO
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Aitziber Mendíbil Cortés
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
PLAN DE ENTRENAMIENTO 21K – INICIACIÓN / INTERMEDIO (12+1 SEMANAS)
Este plan está diseñado para corredores/as que quieren preparar una media maratón de forma segura, progresiva y con cabeza.
Es ideal si estás preparando tu primera media maratón o si ya has corrido alguna y buscas mejorar hasta un nivel aproximado de sub 1h40
No es un plan genérico. Es un programa estructurado que combina:
- entrenamiento por zonas
- fuerza específica para corredores
- semanas de descarga
- educación en nutrición, recuperación y estrategia de carrera
🔹 Incluye una Semana 0 con:
- test inicial (VAM)
- guías en PDF para entender el método
- bases de fuerza, descanso y nutrición
🔹 Durante el plan tendrás acceso a vídeos explicativos que aparecen en el momento exacto en el que los necesitas:
- cómo correr en Z2
- cómo hacer series y tiradas largas
- cómo evitar lesiones
- cómo recuperar mejor
- estrategia y mentalidad para el día del 21K
Este plan no sustituye una asesoría 1 a 1, pero sí te da una estructura clara, acompañamiento educativo y confianza para llegar a la salida sabiendo que has hecho las cosas bien.
👉 Si buscas entrenar con criterio y disfrutar del proceso, este plan es para ti.
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
x4
|
01:34:00 | 01:12:00 |
|
strength
x3
|
—— | —— |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:34:00 | 01:12:00 | |
|
|
—— | —— | |
|
|
—— | —— |
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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Save 20%
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$107.99 USD for the first year, billed yearly.
Bundle Premium—
Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
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.