21K Beginner
21K Beginner
Length
12 Weeks
Plan Description
This training plan is designed for Athletes that want to jump from 10K to middle distance races. The program it´s easy to follow and each session is very well detailed.
It includes the main 3 pillars, Endurance, Strength and Technique drills sessions.
The program includes
• Duration 12 weeks
• 5 to 8 hours training per week
• 1 session per day (Tuesday and Thursday add one extra recovery session)
• Longest workout 1hr 20min on weekend
• Longest workout 2hr from Monday to Friday
• Instant online access to your program
• Weekly structured planning
• Detailed specific sessions
• Link videos explaining the exercises
• Weekly tip video
Investment US$12.00
Just for USD$1.00 Per week
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
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
x6
|
05:14:00 | 02:00:00 |
|
Strength
x1
|
00:45:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:14:00 | 02:00:00 | |
|
|
00:45:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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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$106.24 USD for the first year, billed yearly.