21K
Intermediate
GRATIS
Program VDOT: 21K (8 Weeks)
Target
21K
Level
Intermediate
Durasi
8 Minggu
Akses
Gratis
Tentang Program
Program latihan yang di-generate menggunakan Daniels' Running Formula.
VDOT Score: 35.1686
Training Paces:
- Easy (E): 7:17/km
- Threshold (T): 5:47/km
- Interval (I): 5:15/km
Target: 21K (8 Weeks)
Pratinjau Jadwal Latihan
Minggu 1
Hari
1
Rest
Rest Day. Recover for the next session.
0 km
00:00:00
Hari
2
Rest
Rest Day. Recover for the next session.
0 km
00:00:00
Hari
3
Easy run
Easy Run @ 7:17/km. Focus on relaxed breathing.
8.87 km
01:04:33
Hari
4
Rest
Rest Day. Recover for the next session.
0 km
00:00:00
Hari
5
Easy run
Easy Run @ 7:17/km + 4x Strides (20s fast / 40s jog)
8.87 km
01:04:33
Hari
6
Rest
Rest Day. Recover for the next session.
0 km
00:00:00
Hari
7
Long run
Long Run @ 7:17/km. Conversational pace.
11.4 km
01:23:00
Ulasan Pelari
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Total Biaya Program
GRATIS
Akses langsung ke kalender & sinkronisasi latihan harian
Pelatih Program
Ahmad Farid Athoillah
Coach Terverifikasi
4
Program
4
Atlet
4.9
Rating
Total Biaya
GRATIS