21k · Power
Plan description
Training plan for 21k asphalt. General and specific phase of preparation.
Planning based on power. It is necessary to have a STRYD power meter to control of intensity.
Duration of 16 weeks of specific training for HALF MARATHON.
General set-up with basic work on strength, basic resistance and speed.
General physical preparation routines.
For intermediate and advanced level runners.
Sample week
Week 2
CORE PLANKS
Goal: Core reinforcement
Do 3-4 exercises from the session you have attached. Don't do them all!!! You see varying exercise in the following days to introduce greater variability in training.
You can add exercises as you feel better. You can also add a higher degree of difficulty by squeezing a soft ball between your legs while you do the exercise.
STRENGHT
Do ONE of the sessions you have in the attached pdf. If you are rested, choose ONE between days 1,2,3 or 4. If you are tired, choose ONE between days 5 or 6.
AER. EXT.
10' z 1
40' z 1/2
10' z 1
PMAX/FRC 10x100 m.
PMAX/FRC
15' z 1
10 x 100 m z 5 r. 3' z 1
10' z 1
STRENGHT
AER. EXT.
10' z 1
40' z 1/2
10' z 1
PMAX 8x30" HILLS
PMAX
15' z 1
8 x 30" z 5 r. 3' z 1
10' z 1
REST/JOKER
Rest completely this day if you have been able to do all the workouts of the week or use it to have space and run the workouts forward and be able to do them all while maintaining the weekly order.
If you have done them all and you still want to go out and do something, take advantage but without forcing the intensity or the time. That the training of the following days does not condition you due to excess fatigue. Rest is also part of training.
FARTLECK 5-1-5
TL/VO2 max
10' z 1 + 10' z 2
5-1-5 z 3 - z 5 - z 3
5-10'
AER. EXT.
10' z 1
50' z 1/2
10' z 1