21KM Commander

Commander

An advanced, performance-driven plan for runners chasing sub-1:17 or competitive results.

Goal Time: Sub-1:17
Duration: 12 weeks
Runs per Week: 6

Highlights

• Structured intervals and progressive long runs

• VO₂ max and tempo efficiency focus

• Peak weeks of ~180 total minutes

Best For

✔ Advanced and competitive runners
✔ Athletes focused on precision pacing and speed