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Run 21=>42km ; 12weeks ; 4workouts/week (10km-Pace-Based)

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Run 21=>42km ; 12weeks ; 4workouts/week (10km-Pace-Based)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Coach Kouwenhoven

All plans by this Coach

Length

13 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

So you can run 21 kilometers and want to build up to ful marathon (42 kilometers). This trainingplan can help you.

In 12 weeks time with 4 training per week.
If you cannot participate in a race why not set a course for yourself and run it!

Sometimes it is hard to keep your Heart Rate in the desired zones: interval is to short to adapt your heart-rate or you just did another discipline (swimming, cycling, skating)

You still want (or need) to improve your running speed. Then it is necessary to train on your Threshold Pace.

The plan is based on your Threshold Pace, so make sure you know this value and it is in your TrainingPeaks settings
You can set your Target pace in the settings so you can adapt to run at that speed.
In this trainingsplan Z2 is your target-pace on the marathon. As a guideline, your target-pace in the settings is your 10km pace.
Don't forget to uncheck "Automatically apply new threshold changes"

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.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:13:00 02:45:00
Workouts Per Week Weekly Average Longest Workout
Run
03:13:00 02:45:00

Training Load By Week


Chris Kouwenhoven

Koeiweb.nl

My greatest strength in coaching is being analytical and understand the importance of the athletes work-life balance (sport, family, work, stress, etc.). Workouts and trainingplan are just a part of the complete athlete.


  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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