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    Training Plan 21KM

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    JC Fallas
    This document outlines a 12-week training plan to prepare for a 21-kilometer race. It includes cross-training and distance runs on most days, with rest days scheduled periodically. The distances increase each week, with the longest runs being 10-20 kilometers. The final week includes a half marathon as a final long run before the 21k race. The total distance covered over the 12 weeks is 443 kilometers.

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    Training Plan 21KM

    Uploaded by

    JC Fallas
    19 views1 page
    This document outlines a 12-week training plan to prepare for a 21-kilometer race. It includes cross-training and distance runs on most days, with rest days scheduled periodically. The distances increase each week, with the longest runs being 10-20 kilometers. The final week includes a half marathon as a final long run before the 21k race. The total distance covered over the 12 weeks is 443 kilometers.

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    run training

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    This document outlines a 12-week training plan to prepare for a 21-kilometer race. It includes cross-training and distance runs on most days, with rest days scheduled periodically. The distances increase each week, with the longest runs being 10-20 kilometers. The final week includes a half marathon as a final long run before the 21k race. The total distance covered over the 12 weeks is 443 kilometers.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    19 views1 page

    Training Plan 21KM

    Uploaded by

    JC Fallas
    This document outlines a 12-week training plan to prepare for a 21-kilometer race. It includes cross-training and distance runs on most days, with rest days scheduled periodically. The distances increase each week, with the longest runs being 10-20 kilometers. The final week includes a half marathon as a final long run before the 21k race. The total distance covered over the 12 weeks is 443 kilometers.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    Plan de entrenamiento para 21 kilometros

    Lunes Martes Miércoles Jueves Viernes Sábado Domingo Total KMs


    Semana 1 Cross Training 6K Trote Descanso 5K Trote + 2K Paso 5K Descanso 10K Trote 7K Trote 30
    Semana 2 Cross Training 4K Trote + 3K Paso 5K Descanso 8K Trote Descanso 12K Trote 5K Trote 32
    Semana 3 Cross Training 7K Trote Descanso 4K Trote + 3K Paso 10K Descanso 14K Trote 5K Trote 33
    Semana 4 Cross Training 3K Trote + 5K Paso Tempo Descanso 8K Trote Descanso 5K Trote 5K Trote + 10K Paso 10K 36
    Semana 5 Cross Training 10K Trote Descanso 5K Trote + 3K Paso Tempo Descanso 13K Trote 6K Trote 37
    Semana 6 Cross Training 4K Trote + 4K Paso 10K Descanso 8K Trote Descanso 15K Trote 5K Trote 36
    Semana 7 Cross Training 10K Trote Descanso 6K Trote + 4K Paso Tempo Descanso 5K Trote Carrera 10K 35
    Semana 8 Cross Training 5K Trote + 5K Paso Tempo Descanso 10K Trote Descanso 17K Trote 5K Trote 42
    Semana 9 Cross Training 10K Trote Descanso 5K Trote + 5K Paso 10K Descanso 7K Trote 3K Trote + 10K Paso 10K 40
    Semana 10 Cross Training 7K Trote + 3K Paso 5K Descanso 8K Trote Descanso 18K Trote 5K Trote 41
    Semana 11 Cross Training 8K Trote Descanso 4K Trote + 2K Paso 5K Descanso 20K Trote 6K Trote 40
    Semana 12 Cross Training 3K Trote + 2K Paso 5K Descanso 5K Trote Descanso Descanso Medio Maraton 41
    Total Kilometros 443
    Paso 5K 05:10
    Paso 10K 05:25
    Paso 21K 05:40
    Paso Tempo 05:30
    Trote 60 / 75%

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