TRAINING PLAN UNDER 4 H.
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1 TRAINING PLAN UNDER 4 H. Before starting any training plan it is recommended to take a medical examination to rule out any problems that may arise from the practice of sports. In order to run a marathon in 4 hours, your average pace per km should be 5:43. The training program you are going to start has the aim to prepare you for facing the challenge of running under 4 h on November 16, The planning is divided into two phases: the aims of the first one are distances between 5 and 10 km at a pace under 5:30 km. This first planning will finish on July 20. Then you will have a period of 14 days for resting where you will just rest, because you have had a hard season full of trainings and competitions, or do other activities different from running. Until this resting period, you can compete in races between 5 and 10 km, with at least 15 days between them. 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 one day you cannot train, you won t try to make it up, you will continue with the training plan. If you cannot train five days per week, you won t train on Mondays. 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 warm-up of 30' of slow-paced continuous run and 6 progression runs of 100m at 70% intensity and walking back recovery. If you suffer an injury, 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 planning again when you get your strength back. A good sign that shows you that you are choosing the planning that corresponds to your level would be doing a test of running 10 km at a pace of 5:30. In order to follow this training plan you should have performed at least 4 weeks of 3-4 weekly training sessions (between 4 6 km of continuous run). 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. p. 1
2 WEEK FROM 28 th APRIL TO 4 th MAY Monday: 4 km + 40 of physical conditioning and running technique. (2 km at km at 6 00) Wednesday: 6 km + 30 of physical conditioning. (4 km at km at 5 30) Thursday: 5 km at progression runs of 100 m, walking back recovery. Saturday: 4 km at progression runs of 100 m, walking back recovery. Sunday: Competition. Distance between 5 and 10 km Competition pace around If you cannot compete, do at test of 10 km WEEK FROM 5 th TO 11 th MAY (3 km at km at 5 55) (5 km at km at 5 25) Thursday: 5 km at reps of 1,000 m at 5 10, 3 recovery. Below 170 beats/minute at reps and below 120 beats at recovery. (2 km at km at km at km at km at 6 00) Sunday: 14 km (5 km at km at km at 5 45) WEEK FROM 12 th TO 18 th MAY (3 km at km at 5 50) (4 km at 6 6 km at 5 20) Thursday: 5 km at intervals of 60 at a pace of 5 00 with 3 recovery at a pace of (2 km at km at km at km at km at 6 00) Sunday: 16 km (5 km at km at km at 5 50) p. 2
3 WEEK FROM 19 th TO 25 th MAY Monday: 6 km + 40 of physical conditioning and running technique. (4 km at km at 5 50) Wednesday: 10 km + 40 of physical conditioning. (5 km at km at 5 30) Thursday: 5 km at reps of 2,000 m at 10 30, 3 recovery. Below 170 beats/minute at reps and below 120 beats at recovery. (4 km at km at km 5 30) Sunday: 14 km + 10 progression runs of 100 m at 70%, walking back recovery (100 m) (6 km at km at 5 45) WEEK FROM 26 th MAY TO 1 st JUNE (2 km at km at 6 00) Wednesday: 6 km + 30 of physical conditioning. (3 km at km at 5 30) Thursday: 6 km at progression runs of 100 m, walking back recovery. Saturday: 4 km at progression runs of 100 m, walking back recovery. Sunday: Competition. Distance between 5 and 10 km Competition pace around If you cannot compete, do at test of 10 km WEEK FROM 2 nd TO 8 th JUNE Monday: 6 km + 40 of physical conditioning and running technique. (4 km at km at 5 40) Tuesday: rest Wednesday: 10 km + 40 of physical conditioning. (6 km at km at 5 30) Thursday: 5 km at reps of 3,000 m at 15 30, 3 recovery. Below 170 beats/minute at reps and below 120 beats at recovery progression runs of 100 m at 70%, walking back recovery (100 m) (4 km at km at km at 5 20) Sunday: 14 km mountain race (6 km at km at 6 05) p. 3
4 WEEK FROM 9 th TO 15 th JUNE (2 km at km at 6 00) Wednesday: 8 km + 30 of physical conditioning. (3 km at km at 5 30) Thursday: 6 km at progression runs of 100 m, walking back recovery. Saturday: 4 km at progression runs of 100 m, walking back recovery. Sunday: Competition. Distance between 5 and 10 km Competition pace around If you cannot compete, do at test of 10 km WEEK FROM 16 th TO 22 nd JUNE (3 km at km at 5 55) (5 km at km at 5 25) Thursday: 5 km at reps of 1,000 m at 5 05, 3 recovery. Below 170 beats/minute at reps and below 120 beats at recovery. (2 km at km at km km at km at 6 00) Sunday: 16 km (5 km at km at km at 5 45) WEEK FROM 23 rd TO 29 th JUNE Monday: 4 km + 40 of physical conditioning and running technique.. (2 km at km at 5 50) Wednesday: 12 km + 30 of physical conditioning. (4 km at 6 8 km at 5 25) Thursday: 5 km at intervals of 2 at a pace of 5 00 with 2 recovery at a pace of Saturday: 12 km (2 km at km at km at km at km at 6 00) Sunday: 16 km (5 km at km at km at 5 50) p. 4
5 WEEK FROM 30 th JUNE TO 6 th JULY (2 km at km at 6 00) Wednesday: 8 km + 30 of physical conditioning. (3 km at km at 5 30) Thursday: 6 km at progression runs of 100 m, walking back recovery. Saturday: 4 km at progression runs of 100 m, walking back recovery. Sunday: Competition. Distance between 5 and 10 km Competition pace around If you cannot compete, do at test of 10 km WEEK FROM 7 th TO 13 th JULY Monday: 6 km + 40 of physical conditioning and running technique. (3 km at km at 5 45) Tuesday: rest Wednesday: 10 km + 40 of physical conditioning. (5 km at km at 5 30) Thursday: 5 km at reps of 3,000 m at 15 15, 3 recovery. Below 170 beats/minute at reps and below 120 beats at recovery progression runs of 100 m at 70%, walking back recovery (100 m) (4 km at km at km at 5 20) Sunday: 14 km mountain race (6 km at km at 6 05) WEEK FROM 14 th TO 20 th JULY (2 km at km at 6 00) Wednesday: 8 km + 30 of physical conditioning. (3 km at km at 5 30) Thursday: Rest. Friday: 4 km at progression runs of 100 m, walking back recovery. Saturday: Competition Distance between 5 and 10 km Competition pace around If you cannot compete, do at test of 10 km Sunday: 5 km at progression runs of 100 m, walking back recovery. p. 5
6 WEEK FROM 21 st TO 27 th JULY AND WEEK FROM 28 th JULY TO 3 rd AUGUST No more running. REST. We do other physical activities, like walking, swimming, cycling, but in a relaxed way. WEEK FROM 4 th TO 10 th AUGUST Monday: 4 km + 30 of physical conditioning. (4 km at 6 10) Tuesday: 4 km at of physical conditioning. Wednesday: Rest. Thursday: 5 km at of physical conditioning. Friday: 6 km at of physical conditioning. Saturday: Rest. Sunday: Rest. WEEK FROM 11 th TO 17 th AUGUST Monday: 5 km + 30 of physical conditioning. (3 km at km at 6 00) Tuesday: 6 km at of physical conditioning. Wednesday: Rest. Thursday: 6 km at of physical conditioning. Friday: 6 km at of physical conditioning. Saturday: Rest. Sunday: Rest. WEEK FROM 18 th TO 24 th AUGUST Monday: 6 km at of physical conditioning Tuesday: Rest Wednesday: 8 km at of physical conditioning. Thursday: 8 km (6 km at km at 5 55) (10 km at 6 10) Sunday: Rest. p. 6
7 WEEK FROM 25 th TO 31 st AUGUST Monday: 6 km + 30 of physical conditioning. (4 km at km at 5 50) (5 km at km at 5 50) Thursday: 8 km (4 km at km 5 50) Saturday: 12 km (4 km at km at km at 5 50) Sunday: 12 km (6 km at km at 5 50) WEEK FROM 1 st TO 7 th SEPTEMBER Monday: 6 km + 30 of physical conditioning. (4 km at km at 5 55) Wednesday: 10 km + 20 of physical conditioning. (6 km at km at 5 50) Thursday: 8 km (4 km at km at 5 50) (4 km at km at km at 5 50) Sunday: 15 km (5 km at km at km at 6 km) WEEK FROM 8 th TO 14 th SEPTEMBER Monday: 6 km + 30 of physical conditioning. (4 km at km at 5 55) Wednesday: 10 km + 30 physical conditioning. (4 km at km at 5 50) Thursday: 10 km (5 km at km at 5 40) Saturday: 12 km (2 km at km at km at km at km at 6 00) Sunday: 20 km (5 km at km at km at 5 50) p. 7
8 WEEK FROM 15 th TO 21 st SEPTEMBER Monday: 6 km + 40 of physical conditioning. (4 km at km at 5 50) Wednesday: 10 km + 40 physical conditioning. (6 km at km at 5 45) Thursday: 12 km (5 km at km at 5 30) Saturday: 12 km (2 km at km at km at km at km at 6 00) Sunday: 24 km mountain race. (5 km at km at km at 6 00) WEEK FROM 22 nd TO 28 th SEPTEMBER Monday: 6 km + 30 of physical conditioning. (4 km at km at 5 55) (4 km at km at 5 50) Thursday: Rest Friday: 4 km (2 km at km at 6 00) Saturday: TEST OF 15 KM (PACE BETWEEN ) Sunday: 6 km (3 km at km at 6 10) WEEK FROM 29 th SEPTEMBER TO 5 th OCTOBER Monday: 6 km + 40 of physical conditioning. (3 km at km at 5 45) Wednesday: 11 km + 40 of physical conditioning. (4 km at km at 5 55) Thursday: 12 km (6 km at km at 5 40) Saturday: 13 km (2 km at km at km at km at km at 6 00) Sunday: 28 km mountain race. (5 km at km at km at 6 10) p. 8
9 WEEK FROM 6 th TO 12 th OCTOBER Monday: 6 km + 40 of physical conditioning. (3 km at km at 5 50) Wednesday: 12 km + 30 physical conditioning. (4 km at km at 5 45) Thursday: 13 km (5 km at km at 5 40) Saturday: 13 km (2 km at km at km at km at km at 6 00) Sunday: 30 km mountain race (5 km at km at km at 6 10) WEEK FROM 13 th TO 19 th OCTOBER Monday: 6 km + 40 of physical conditioning. (3 km at km at 5` 50) (4 km at km at 5 40) Thursday: 8 km (5 km at km at 6 00) Saturday: 6 km (3 km at km at 6`05) Sunday: HALF MARATHON (between 1h52:31 at h54:17 at 5 25) WEEK FROM 20 th TO 26 th OCTOBER Monday: 4 km + 50 of physical conditioning. (2 km at km at 5 50) (5 km at km at 5 45) Thursday: 13 km (6 km at km at 5 50) Saturday: 12 km (2 km at km at km at km at km at 6 00) Sunday: 32 km (5 km at km at km at 5 50) p. 9
10 WEEK FROM 27 th OCTOBER TO 2 nd NOVEMBER Monday: 4 km + 40 of physical conditioning. (2 km at km at 5 50) Wednesday: 12 km + 30 physical conditioning. (5 km at km at 5 30) Thursday: 13 km (5 km at km at 5 25) Saturday: 13 km (2 km at km at km at km at km at 6 00) Sunday: 30 km (5 km at km at km at 5 45) WEEK FROM 3 rd TO 9 th NOVEMBER Monday: 4 km + 40 of physical conditioning. (2 km at km at 5 50) Wednesday: 12 km + 30 of physical conditioning. (4 km at km at 5 20) Thursday: 10 km (5 km at km at 5 10) (5 km at km at 5 30) Sunday: 15 km (6 km at km at 5 45) WEEK FROM 10 th TO 16 th NOVEMBER Monday: 6 km + 40 of physical conditioning. (4 km at km at 5 50) Wednesday: 8 km + 30 physical conditioning. (4 km at km at 5 30) Thursday: 6 km + 20 stretching. (3 km at km at 5 50) Saturday: 3 km at 6 10 Sunday: TRINIDAD ALFONSO VALENCIA MARATHON Miguel Rubio National Athletic Trainer S. D. Correcaminos p. 10
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