TRINIDAD ALFONSO EDP

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Vincent Wilcox
5 years ago
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1 Organize: Main partner: Official sponsor: Sport brand: TRAINING PLAN TO FINISH UNDER 1:45H. In order to run a half marathon in 1:45 hours, your average pace per km should be _This training regime is focused on finishing the half marathon in 1 HOUR 45 or less. _The training plan is divided into two phases: the aims of the first one are distances between 5 and 10 km at a pace under 4 min per km. This first phase will finish on July 19th. _Before starting any training plan it is recommended to take a medical examination to rule out any problems that may arise from doing sport. _Then you will have a period of 14 days for resting where you will do other activities different from running (swimming, cycling, etc.), and after that, you will then restart training focusing on the Valencia Half Marathon Trinidad Alfonso EDP. _You should not feel exhausted after any training session, and ideally, at the end of the training you should feel that you would like to run more. _If you cannot train five days per week, you should not train on Mondays. _If one day you cannot train, do not try to make it up, continue with the training plan. _If you have to compete on a weekend that is not scheduled, you will rest two days before the race and the day before the event you will do a warmup of 30 slow-paced continuous runs and 6 progression runs of 100 m at 70% intensity and walking back recovery.

2 _This training plan is for people that have as a minimum been running 6-8km 3/4 times a week for the last 4 weeks. WEEK 1 WEEK 2 _If you suffer an injury, get a cold or any circumstance that stops you from training for some time, you will restart training sessions with slow-paced continuous runs (starting with 30 and gradually running up to 60 ) for at least 15 days, you will follow the plan again once you get your strength back. 4 Km Physical conditioning and running technique (4 km at 5 40) 6 km + 30 Physical conditioning. (3 km at km at 5 30) 6 Km Physical conditioning and running technique (6 km at 5 40) 8 km + 30 Physical conditioning. (3 km at km at 5 30) _A good sign that shows you that you are choosing the plan that corresponds to your level would be doing a test of running 5 km with a time between km (2 km at km at km 5 30) 8 km. (4 km at km at 5 30) 10 km (2 km at km at km 5 30) 10 km. (4 km at km at 5 30) _Before and after continuous runs you will perform at least 10 of stretching. _Exercises for physical conditioning which aim to strengthen the different muscle groups in order to prevent injuries can be consulted on the official website of the event. WEEK 3 6 km + 30 Physical conditioning and running technique (6 km at 5 40) WEEK 4 6 km + 30 Physical conditioning and running technique (6 km at 5 40) _The general training sessions are scheduled from the third week in May onwards. From this point, there are 24 weeks to go until the Valencia Half-Marathon Trinidad Alfonso EDP. The training sessions will be programmed as follows: Training Schedule overview: 10 weeks of general training. 2 weeks of break. 10 km + 30 Physical conditioning. (7 km at km at 5 30) 10 km (2 km at km at km 5 30) 12 km. (5 km at km at 5 35) 10 km + 30 Physical conditioning. (4 km at km at 5 35) 4 km at progressives of 100 m. at 70%. COMPETITION. Distance between 8 and 10 Km. Competition pace of around 5 25 per km. If you cannot compete do a test of 10 km. 12 specific weeks of preparation for the Valencia Half Marathon Trinidad Alfonso EDP.

3 WEEK 5 WEEK 6 WEEK 7 6 Km Physical conditioning and running technique (4 km at km at 5 35) 10 km + 30 Physical conditioning. (6 km at 5`40 4 km at 5 30) 5 km at pace intervals of 2, with a recovery of 2. The 2 at pace of 5 10 and recovery at 5 50 per km. Do not go over 170 BPM in the 12 km. (4 km at km at km at 5 30) 10 km + 30 physical conditioning (6 km at km at 5 30) 4 km + 2 sets of 3000 m. at 15 30, recovery 3. jogging between sets. (4 km at 5 40 Do not go over km at pace intervals of 60, with a recovery of 3. The 60 at pace 5 00 and recovery at 5 50 per km. Do not go over 170 BPM in the 14 km. (6 km at km at 5 30) 10 km + 30 Physical conditioning. (6 km at km at 5 30) 8 Km. (4 km at km at 5 35) 4 km at progressives of 100 m. at 70%. COMPETITION. Distance between 8 and 10 Km. Competition pace of around 5 15 per km. If you cannot compete do a test of 10 km. WEEK 8 WEEK 9 WEEK 10 6 km + 30 Physical conditioning and running technique. (6 km at 5 40) recovery of 3. The 30 at pace 5 00 and recovery 5 km + 3 sets of 2000 m. at 10 10, recovery 3 jogging between sets. (5 km at 5 40 Do not go over 170 BPM and reduce BPM to a minimum of 120 in your recovery.) 14 km.(4 km at km at km at 5 30) 10 km + 30 Physical conditioning and running technique (6 km at km 5 30) 5 km + 2 sets of 3000 m. at 15 00, recovery 3 jogging between sets. (5 km at 5 40 Do not go over 1700 BPM, in recovery reduce BPM to a minimum of 120.) 5 km at hills of100 m. + 8 sprints of 100 m. at 80%. 16 km. (6 km at km at 5 30) 5 km + 6 sets of 1000 m. at 4 55, recovery 3 jogging between sets. (5 km at 5 40 Do not go over km + 30 Physical conditioning. (4 km at km at 5 30) 4 km at progressives of 100 m. at 70%. COMPETITION. Distance between 8 and 10 Km. Competition pace of around 5 10 per km. If you cannot compete do a test of 10 km. 4 km at progressives of 100 m. at 70%.

4 FROM JULY, 18 TO 31, 2 WEEKS OF BREAK. During these 2 weeks it is very important that we do no running. Up to this point you have been training hard and competing. Spend these 2 weeks doing other physical exercise or resting completely. Tuesday: 6 km + 30 physical conditioning. (4 km at km at 5 35) WEEK 1 Tuesday: 6 km + 30 physical conditioning. (4 km at km at 5 35) WEEK 2 Starting from the 6th August, we do 12 weeks of special training for the Half Marathon. 6 km. at progressives of 100 m. at 70%. Recovery walk back (100 m.) 8 km. at progressives of 100 m. at 70%. Recovery walk back (100 m.) 6 km. at progressives of 100 m. at 70%. 8 km. at progressives of 100 m. at 70%. 10 km. at progressives of 100 m. at 70%. 12 km. at progressives of 100 m. at 70%. WEEK 3 WEEK 4 WEEK 5 8 km + 30 Physical conditioning. (5 km at km at 5 30) 9 km + 30 Physical conditioning. (4 km at km at 5 35) 5 km + 6 sets of 1000 m. at 5 00 recovery 3 jogging between sets.(5 km at 5 40 Do not go over 170 and reduce BPM to a minimum of 120 in your Recovery) 5 km at pace intervals of 60, with a recovery of 3. The 60 at pace of 5 10 and recovery 12 km (3 km at km at km 5 30) 12 km. + 6 progressives of 100 m. at 70%. Recovery walk back (100 m.) (6 km at km at 5 35) 5 km + 2 sets of 3000 m. at 15 30, recovery 3 jogging between sets. (5 km at 5 40 Do not go over 1700 recovery of 3. The 30 at pace of 5 00 and recovery 14 km.(5 km at km at km at 5 30) 10 Km (5 km at km at 5 30) 4 km at progressives of 100 m. 70%. COMPETITION. Distance between 10 and 15 Km. Competition pace 5 05 per km. If you cannot compete do a test of 10 km.

5 WEEK 6 WEEK 7 WEEK 8 10 km + 30 Physical conditioning. (5 km at 5`40 5 km at 5 30) 12 km + 30 Physical conditioning. (6 km at km at 5 30) 14 km physical conditioning. (6 km at km at 5 20) 5 km + 6 sets of 1000 m. at 5 00 recovery 2 jogging between sets. (5 km at 5 40 Do not go over 170 and reduce BPM to a minimum of 120 in your recovery) 5 km at pace intervals of 2, with a recovery of 2. The 2 at pace of 4 50 and recovery 16 km mountain at progressives of 100 m. at 70% recovery walking back. 5 km + 3 sets of 3000 m. at 15 00, recovery 3. jogging between sets. (5 km at 5 40 Do not go over km at pace intervals of 60, with a recovery of 3. The 60 at pace 4 40 and recovery 18 km.(5 km at km at km at 5 20) recovery of 3. The 30 at pace 4 30 and recovery at 5 30 per km. Do not go over 170 BPM in the 5 km + 4 sets of 2000 m. at 9 40, recovery 2 jogging between sets. (5 km at 5 40 Do not go over 170 BPM and reduce BPM to a minimum of 120 in your recovery.) 18 km.(5 km at km at km at 5 10) WEEK 9 WEEK 10 WEEK 11 5 km + 6 sets of 1000 m. at 5 00 recovery 3 jogging between sets. (5 km at 5 40 do not go over 170 BPM and reduce BPM to a minimum of 120 in your recovery) 10 Km. (4 km at km at 5 30) 4 km at progressives of 100 m. at 70%. COMPETITION. Distance between 10 and 15 Km. Competition pace per km. If you cannot compete do a test of 5 km. 14 km + 30 Physical conditioning. (4 km at km at 5 30) 5 km + 2 sets of 3000 m. at 14 30, recovery 3 jogging between sets. (5 km at 5 40 Do not go over km at pace intervals of 2, with a recovery of 2. The 2 at pace of 4 40 and recovery at 5 40 per km. Do not go over 170 BPM in the intervals and do not go below 145 in your recovery. 18 km. (6 km at km at 5 20) 12 km + 30 Physical conditioning. (4 km at km at 5 20) recovery of 3. The 30 at pace 4 30 and recovery at 5 30 per km. Do not go over 170 BPM in the. 5 km + 3 sets of 2000 m. at 9 40, recovery 4 jogging between sets. (5 km at 5 40 Do not go over km. + 6 progressives of 100 m. at 70%. (6 km at km at 5 30)

6 WEEK 12 5 km + 6 sets of 1000 m. at 5 00 recovery 3 jogging between sets. (5 km at 5 40 Do not go over 170 and reduce BPM to a minimum of 120 in your recovery.) 10 Km. + 8 sprints of 100 m. at 80%. (4 km at km at 5 30) 4 km at progressives of 100 m. at 70%. Recovery walk back COMPETITION _PACE 5 KM _RUN AT AN EVEN PACE _YOUR LAST 10KM SHOULD BE THE SAME PACE AS YOUR FIRST 10KM OR QUICKER Miguel Rubio National athletics trainer - S. D. Correcaminos

TRAINING PLAN UNDER 3:30 H.

TRAINING PLAN UNDER 3:30 H. Before starting any training plan it is recommended to take a medical examination to rule out any problems that may arise from doing sport. This training regime is focused on