STRYD Power meter or similar, using Coros, Garmin Polar etc

This 12 week plan is developed for athletes running with power who are training for a 21km. This 21km plan is based solely on power and duration. It is intended for the runner that has 4 available days per week to train. Starting with 3 hours per week and progressing to a peak of 6 hours per week. Long run is on a Sunday

The power intensity targets for workouts are based on the runner's FTP or CP. As instructed with plan calendar details, if you would like assistance in determining your FTP, please contact me through this site. If you have not already calculated your Critical Power, refer to https://support.stryd.com/hc/en-us/articles/115003989074-How-do-I-perform-a-critical-power-test-and-get-my-critical-power-and-zones-

Once calculated stay within the power ranges especially on the high intensity workouts as this will reduce the possibility of the introduction latent excess fatigue.

On weeks 6 and 10 there are Critical Power and Time Trials to check and automatically adjust your Critical Power.

As you near the end of the plan, feel free to contact me for planning your power target for the 21km.

Join and like my Facebook page @pinnaclemultisportcoaching where you can post your queries on your plan and will provide feedback