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 finishing the marathon on the 15th of November 2015 in 3 hours 30 minutes or less. In order to run a marathon in 3:30 hours, your average pace per km should be 5'00 mins. 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 4'45 min per km. This first phase will finish on July 19th. 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 focussing on the 35th Trinidad Alfonso Valencia Marathon. 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 warm-up of 30' slow-paced continuous runs and 6 progression runs of 100 m at 70% intensity and walking back recovery. 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. A good sign that shows you that you are choosing the plan that corresponds to your level would be doing a test of running 10 km with a finishing time between 49'00 50 00 mins. To be able to follow this regime you will need to have been running for 4 weeks prior to starting this plan, doing 3-4 sessions a week and distances of 6-8 km running fluidly. 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. The training sessions are scheduled to start on the 4th of May. From the 4th of May there are 28 weeks until the 35th edition of the Trinidad Alfonso Valencia Marathon. Training Schedule overview: May 4th-July 19th: 11 weeks training July 20th-August 2nd: 2 weeks of rest August 3rd-August 23rd: 3 weeks getting back into the raining schedule August 24th-November 15th: 12 weeks of specific marathon training

WEEK 1 Monday: 6 km + 40 of physical conditioning and running technique (4 km at 5 30 2 km at 5 15) Tuesday: Rest Wednesday: 10 km + 30 of physical conditioning and running technique (6 km at 5 30 4 km at 5 20) Thursday: 6 km + 2 reps of 3,000 m at 14 40, 3 of easy jogging between reps. (6 km at 5 30 below 170 Saturday: 6 km at 5'25 + 8 x 100 m hill runs + 8 reps of 100 m at 80%, walking back recovery. Sunday: 14 km mountain (6 km at 5:35 8 km at 5:20). WEEK 2 Monday: 6 km + 40 of physical conditioning and running techniqu (4 km at 5'30 2 km at 5'30) Wednesday: 10 km + 30 of physical conditioning. (5 km at 5 30 5 km at 5 00) Thursday: 6 km + 3 reps of 2,000 m at 09'30, 3 of easy jogging between reps. (6 km at 5'30 below 170 Saturday: 6 km at 5'25 + 12 x 100 m hill runs + 8 reps of 100 m at 80%, walking back recovery. Sunday: 15 km + 8 progression runs of 100 m at 70%, walking back recovery (100 m) (6 km at 5:30 9 km at 5:00). WEEK 3 Monday: 6 km + 40 of physical conditioning and running technique (4 km at 5'30 2 km at 5'20) Wednesday: 12 km + 30 of physical conditioning.(6 km at 5'30 6 km at 5'00) Thursday: 6 km + 6 reps of 1,000 m at 4'30, 3 of easy jogging between reps. (6 km at 5'30 below 170 Saturday: 6 km at 5'25 + 15 x 100 m hill runs + 8 reps of 100 m at 80%, walking back recovery. Sunday: 15 km mountain (6 km at 5:30 9 km at 5:20). WEEK 4 Monday: 6 km + 30 of physical conditioning + 10 progression runs of 100 m at 70%, walking back recovery (100 m) (4 km at 5 30 2 km at 5 20) Wednesday: 10 km + 20 of physical conditioning (4 km at 5 30 6 km at 5 10) Thursday: 6 km at 5 30 + 6 progression runs of 100 m at 70%, walking back recovery (100 m) Saturday: 4 km at 5 30 + 6 progression runs of 100 m at 70%, walking back recovery (100 m) Sunday: Competition. Choose a distance between 5 and 10 km. Competition pace between 4 40 and 4 50. If you cannot compete, do at test of 10 km. WEEK 5 Monday: 6 km + 30 of running technique (4 km at 5 30 2 km at 5 20) Wednesday: 12 km + 30 of physical conditioning (5 km at 5 30 7 km at 5 00)

Thursday: 6 km + 5 reps of 1,000 m at 4 25, 3 of easy jogging between reps. (6 km at 5 20 below 170 beats/minute at reps and below 120 beats at recovery) Saturday: 10 km. (5 km at 5 30 5 km at 4 55) Sunday: 15 km + 8 progression runs of 100 m at 70%, walking back recovery (100 m) (4 km at 5 30 11 km at 5 10). WEEK 6 Monday: 6 km + 30 of physical conditioning + 10 progression runs of 100 m at 70%, walking back recovery (100 m) (4 km at 5 30 2 km at 5 20) Wednesday: 10 km + 20 of physical conditioning (4 km at 5 30 6 km at 5 10) Thursday: 6 km at 5 30 + 6 progression runs of 100 m at 70%, walking back recovery (100 m) Saturday: 4 km at 5 30 + 6 progression runs of 100 m at 70%, walking back recovery (100 m) Sunday: Competition. Distance between 5 and 10 km. Competition pace between 4 35 and 4 45. If you cannot compete, do at test of 10 km. WEEK 7 Monday: 6 km + 30 of running technique (4 km at 5 30 2 km at 5 20) Wednesday: 10 km + 20 of physical conditioning (4 km at 5 30 6 km at 500) Thursday: 6 km + 2 reps of 2,000 m at 9 15, 3 of easy jogging between reps. (6 km at 5 30 below 170 beats/minute at reps and below 120 beats at recovery). Saturday: 6 km at 5 30 + 10 reps of 400 m at 1 38, 90 recovery between reps. Sunday: 12 km + 10 progression runs of 100 m at 70%, walking back recovery (100 m) (6 km at 5 30 6 km at 4 55). WEEK 8 Monday: 6 km + 30 of running technique (4 km at 5 30 2 km at 5 20) Wednesday: 10 km + 20 of physical conditioning (4 km at 5 30 6 km at 4 50) Thursday: 6 km + 5 reps of 1,000 m at 4 25, 4 of easy jogging between reps. (6 km at 5 30, below 170 Saturday: 14 km + 8 progression runs of 100 m at 70%, walking back recovery (100 m) (4 km at 5 30 3 km at 5 15 7 km at 5 00) Sunday: 6 km at 5 30 + 10 reps of 200 at 46, 80 recovery between reps. WEEK 9 Monday: 6 km + 20 of physical conditioning + 10 progression runs of 100 m at 70%, walking back recovery (100 m) (4 km at 5 30 2 km a 5 20). Wednesday: 8 km + 20 of physical conditioning (4 km at 5 30 4 km at 5 20) Thursday: Rest. Friday: 4 km at 5 40 + 6 progression runs of 100 m at 70%, walking back recovery (100 m)

Saturday: Sunday: Competition. Distance between 5 and 8 km. 5 km at 5 30 + 6 progression runs of 100 m at 70%, walking back recovery (100 m). WEEK 10 Monday: 6 km + 30 of running technique (4 km at 5 30 2 km at 5 20) Wednesday: 10 km + 30 of physical conditioning (5 km at 5 30 5 km at 4 50) Thursday: 6 km + 2 reps of 2,000 m at 9 00, 4 of easy jogging between reps. (6 km at 5 20 below 170 beats/minute at reps and below 120 beats at recovery) Saturday: 10 km. (4 km at 5 30 6 km at 4 55) Sunday: 14 km + 8 progression runs of 100 m at 70%, walking back recovery (100 m) (4 km at 5 30 10 km at 5 10). WEEK 11 Monday: 6 km + 30 of running technique + 10 progression runs of 100 m at 70%, walking back recovery (100 m) (4 km at 5 30 2 km at 5 20). Wednesday: 8 km + 20 of physical conditioning (4 km at 5 30 4 km at 5 20) Thursday: Rest. Friday: 4 km at 5 40 + 6 progression runs of 100 m at 70%, walking back recovery (100 m) Saturday: Competition. Distance between 5 and 8 km. Sunday: 5 km at 5 30 + 6 progression runs of 100 m at 70%, walking back recovery (100 m) IN WEEKS 20-26 JULY AND 27 JULY-2 AUGUST WE COMPLETELY STOP RUNNING 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. FROM THE 3RD OF AUGUST WE WILL BE GETTING BACK INTO THE TRAINING REGIME WEEK 1 Monday: 4 km + 30 of physical conditioning (4 km at 5 45) Tuesday: 5 km 5 45 + 30 of physical conditioning. Wednesday: Rest. Thursday: 5 km at 5 45 + 30 of physical conditioning. Friday: 6 km at 5 45 + 30 of physical conditioning. Saturday: Rest. Sunday: 5 km at 5 45 + 30 of physical conditioning.

WEEK 2 Monday: 5 km + 30 of physical conditioning (3 km at 5 40 2 km at 5 30) Tuesday: 6 km at 5 45 + 30 of physical conditioning. Wednesday: Rest. Thursday: 6 km at 5 45 + 30 of physical conditioning. Friday: 6 km at 5 45 + 30 of physical conditioning. Saturday: Rest. Sunday: 8 km at 5 45 + 30 of physical conditioning. WEEK 3 Monday: 5 km at 5 40 + 30 of physical conditioning Wednesday: 8 km at 5 40 + 30 of physical conditioning. Thursday: 10 km. (6 km at 5 40 4 km at 5 35) Saturday: 10 km at 5 45 Sunday: 12 km at 5 45 WEEK 1 FROM THE 24TH OF AUGUST WE WILL HAVE 12 WEEKS OF SPECIFIC MARATHON TRAINING Monday: 6 km at 5 30 + 30 of physical conditioning Wednesday: 10 km at 5 30 + 30 of physical conditioning. Thursday: 12 km. (6 km at 5 40 6 km at 5 35) Saturday: 10 km at 5 40 Sunday: 14 km at 5 40 WEEK 2 Monday: 6 km + 30 of physical conditioning (4 km at 5 30 2 km at 5 20) Wednesday: 10 km + 20 of physical conditioning (5 km at 5 30 5 km at 5 15) Thursday: 6 km + 3 reps of 2,000 m at 10, 3 of easy jogging between reps. (6 km at 5 40 below 170 beats/minute at reps and below 120 beats at recovery). Saturday: 12 km. (4 km at 5 40 4 km at 5 20 4 km at 5 00) Sunday: 16 km + 10 progression runs of 100 m at 70%, walking back recovery (100 m) (6 km at 5 40 10 km at 5 30).

WEEK 3 Monday: 6 km + 40 of physical conditioning (4 km at 5 30 2 km at 5 20) Wednesday: 12 km + 40 of physical conditioning (6 km at 5 30 6 km at 5 20) Thursday: 6 km + 2 reps of 3,000 m at 15, 3 of easy jogging between reps. (6 km at 5 40 below 170 Saturday: 10 km. + 10 progression runs of 100 m at 70%, walking back recovery (100 m) (4 km at 5 30 3 km at 5 15 3 km at 5 10) Sunday: 20 km. (10 km at 5 40 10 km at 5 30) WEEK 4 Monday: 6 km + 50 of physical conditioning (4 km at 5 30 2 km at 5 20) Wednesday: 12 km + 40 of physical conditioning (5 km at 5 25 7 km at 5 15) Thursday: 6 km warm-up at 5 30 + 6 reps of 1,000 m at 4 45, 2 recovery (below 170 beats/minute at reps and below 120 beats at recovery) Saturday: 13 km (2 km at 5 30 2 km at 5 25 6 km at 5 20 2 km at 5 15 1 km at 5 30) Sunday: 24 km mountain race (5 km at 5 45 5 km at 5 40 14 km at 5 30). WEEK 5 Monday: 6 km + 40 of physical conditioning + 10 progression runs of 100 m at 70%, walking back recovery (100 m) (4 km at 5 30 2 km at 5 20) Wednesday: 10 km + 30 of physical conditioning (4 km at 5 30 6 km at 5 20) Thursday: Rest. Friday: 4 km at 5 40 + 6 progression runs of 100 m at 70%, walking back recovery (100 m) Saturday: TEST OF 15 KM. Pace between 4 50 and 5 00. Sunday: 5 km at 5 40 + 6 progression runs of 100 m at 70%, walking back recovery (100 m). WEEK 6 Monday: 6 km + 50 of physical conditioning (4 km at 5 30 2 km at 5 20) Wednesday: 12 km + 40 of physical conditioning (5 km at 5 25 7 km at 5 15) Thursday: 6 km warm-up at 5 30 + 6 reps of 1000 a 4 45, 2 recovery (below 170 beats/minute at reps and below 120 beats at recovery) Saturday: 13 km. (2 km at 5 30 2 km at 5 25 6 km at 5 20 2 km at 5 15 1 km at 5 30) Sunday: 28 km mountain race (7 km at 5 45 7 km at 5 40 14 km at 5 30) WEEK 7 Monday: 8 Km. + 40 of physical conditioning (4 km at 5 30 4 km at 5 20) Wednesday: 14 km + 40 of physical conditioning (8 km at 5 25 6 km at 5 10) Thursday: 6 km + 3 reps of 2,000 m at 9 40, 2 of easy jogging between reps. (6 km at 5 30 below 170 beats/minute at reps and below 120 beats at recovery)

Saturday: 14 km. (2 km at 5 30 2 km at 5 10 7 km 5 05 2 km at 5 00 1 km at 5 20) Sunday: 30 km. mountain race (5 km at 5 45 7 km at 5 40 18 km at 5 30) WEEK 8 Monday: 6 km + 50 of physical conditioning (4 km at 5 30 2 km at 5 20) Wednesday: 6 km + 6 reps of 1,000 m at 4 35, 2 of easy jogging between reps. (6 km at 5 30 below 170 beats/minute at reps and below 120 beats at recovery) Thursday: 8 km + 30 of physical conditioning (4 km at 5 30 4 km at 5 20) Saturday: 6 km. (3 km at 5 30 3 km at 5 20) Sunday: HALF MARATHON (between 1h38 27 at 4 40 and 1h40 13 at 4 45). WEEK 9 Monday: 4 km + 50 of physical conditioning (2 km at 5 30 2 km at 5 20) Wednesday: 12 km + 50 of physical conditioning (5 km at 5 25 7 km at 4 50) Thursday: 6 km + 3 reps of 2,000 m at 9 15, 3 of easy jogging between reps. (6 km at 5 30 below 170. Saturday: 14 km. (2 km at 5 30 4 km at 5 15 5 km at 5 00 2 km at 4 45 1 km at 5 30) Sunday: 32 km. (5 km at 5 30 5 km at 5 20 22 km at 5 10) WEEK 10 Monday: 6 km + 50 of physical conditioning (4 km at 5`30 2 km at 5 20) Wednesday: 14 km + 30 of physical conditioning (5 km at 5 25 9 km at 4 50) Thursday: 6 km + 2 reps of 3,000 m at 13 30, 3 of easy jogging between reps. (6 km at 5 30 below 170 beats/minute at reps, and below 120 beats at recovery) Saturday: 14 km. (2 km at 5 30 4 km at 5 15 7 km at 4 50 1 km at 5 30) Sunday: 32 km. (5 km at 5 30 7 km at 5 20 20 km at 5 00) WEEK 11 Monday: 6 km + 50 of physical conditioning (4 km at 5 25 2 km at 5 15) Wednesday: 12 km + 30 of physical conditioning (5 km at 5 15 7 km at 4 45) Thursday: 6 km + 3 reps of 2,000 m at 9 00, 3 of easy jogging between reps. (6 km at 5 30 below 170. Saturday: 10 km. (5 km at 5 20 5 km at 4 50) Sunday: 15 km. (4 km at 5 20 11 km at 5 00)

WEEK 12 Monday: 6 km + 40 of physical conditioning (4 km at 5 15 2 km at 5 10) Wednesday: 7 km + 30 of physical conditioning (5 km at 5 15 2 km at 4 40) Thursday: 6 km + 20 stretching (3 km at 5 15 3 km at 5 10) Saturday: 3 km + 15 stretching (3 km at 5 30) Sunday: TRINIDAD ALFONSO VALENCIA MARATHON Miguel Rubio National Athletic Trainer S. D. Correcaminos