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: 34.3868
Training Paces:
- Easy (E): 7:25/km
- Threshold (T): 5:54/km
- Interval (I): 5:21/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
Easy run
Easy Run @ 7:25/km
4.16 km
00:30:48
Hari
3
Easy run
Easy Run @ 7:25/km. Focus on relaxed breathing.
4.16 km
00:30:48
Hari
4
Easy run
Recovery Run @ 7:25/km
3.33 km
00:24:38
Hari
5
Easy run
Easy Run @ 7:25/km + 4x Strides (20s fast / 40s jog)
4.16 km
00:30:48
Hari
6
Rest
Rest Day. Recover for the next session.
0 km
00:00:00
Hari
7
Long run
Long Run @ 7:25/km. Conversational pace.
7.13 km
00:52:48
Ulasan Pelari
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Total Biaya Program
GRATIS
Akses langsung ke kalender & sinkronisasi latihan harian
Pelatih Program
Joko Agus Saputra
Coach Terverifikasi
3
Program
4
Atlet
4.9
Rating
Total Biaya
GRATIS