Organize: Main partner: Official sponsor: Sport brand: This training plan is addressed to people who usually don t run but they would like to participate in the marathon. _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 half marathon. The race starts at 09:00 and finishes at 11:30. This is the time limit for the race. _In order to finish the half marathon in the time limit, your average pace per km should be 6 55 7 00. _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 four days per week, you should not train on the day with the least intense workout.
_If you can only train 3 days a week please skip the day with the least intense workout. WEEK 1 WEEK 2 _If one day you cannot train, do not try to make it up, continue with the training plan. 8 walking- 7 light jogging 8 walking 6 light jogging 3 walking. light jogging 4 walking. _Easy jogging means running without getting tired, a little bit faster than walking. T8 walking- 7 light jogging 8 walking 5 light jogging 3 walking. 10 walking - 5 light jogging 10 walking 5 light jogging 4 walking. _If you suffer an injury, get a cold or any circumstance that stops you from training for some time, you will restart training sessions from week 1 for at least 15 days until you have fully recovered. _Before and after continuous runs you will perform at least 10 minutes of stretching. 8 walking- 7 light jogging 8 walking 4 light jogging 3 walking. 8 walking- 8 light jogging 8 walking 6 light jogging 4 walking WEEK 3 light jogging 4 walking. 10 walking - 5 light jogging 10 walking 5 light jogging 4 walking WEEK 4 _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. light jogging 4 walking. 5 walking - 10 light jogging 5 walking 10 light jogging 4 walking. _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: light jogging 4 walking. 5 walking - 10 light jogging 10 walking 10 light jogging 4 walking Training Schedule overview: light jogging 4 walking. 5 walking - 10 light jogging 5 walking 10 light jogging 4 walking. 10 weeks of general training. light jogging 4 walking 5 walking - 10 light jogging 10 walking 10 light jogging 4 walking 2 weeks of break. 12 specific weeks of preparation for the Valencia Half Marathon Trinidad Alfonso EDP.
WEEK 5 WEEK 6 WEEK 7 15 light jogging 5 walking 15 light jogging 15 light jogging 5 walking 20 light jogging 3 walking - 15 light jogging 5 walking 10 light jogging 4 walking 15 light jogging 5 walking 15 light jogging 15 light jogging 5 walking 20 light jogging 5 walking - 15 light jogging 5 walking 15 light jogging 4 walking WEEK 8 WEEK 9 WEEK 10 25 light jogging 5 walking 20 light jogging 25 light jogging 3 walking 25 light jogging 25 light jogging 3 walking 30 light jogging 25 light jogging 5 walking 25 light jogging 25 light jogging 5 walking 25 light jogging 30 light jogging 3 walking 25 light jogging 25 light jogging 5 walking 20 light jogging 25 light jogging 3 walking 25 light jogging 25 light jogging 3 walking 30 light jogging 25 light jogging 5 walking 25 light jogging 30 light jogging 5 walking 20 light jogging 30 light jogging 3 walking 30 light jogging
WEEK 11 WEEK 12 WEEK 13 30 light jogging 2 walking 30 light jogging 45 light jogging 30 light jogging 2 walking 30 light jogging 45 light jogging 50 light jogging 55 light jogging 50 light jogging 60 light jogging 50 light jogging. 45 light jogging. 15 light jogging COMPETITION. Choose distance between 5 and 8km. Run to enjoy yourself, start slow and go quicker towards the end. You should finish the competition feeling like you could have run quicker. WEEK 14 WEEK 15 WEEK 16 8 km (2 km at 7 10 5 km at 7 00 1 km at 6 50) 8 km (2 km at 7 10 5 km at 7 00 1 km at 6 50) 8 km (2 km at 7 10 5 km at 7 00 1 km at 6 50) 8 km (3 km at 7 10 5 km at 7 00) 10 km (3 km at 7 10 7 km at 7 00) 12 km (3 km at 7 10 9 km at 7 00)
WEEK 17 WEEK 18 WEEK 19 technique (3 km at 7 10 3 km at 6 50) technique (2 km at 7 10 4 km at 6 50) 8 km (4 km at 7 00 4 km at 6 50) 10 km (4 km at 7 00 6 km at 6 50) 8 km (2 km at 7 10 3 km at 7 00 3 km at 6 50) 8 km (2 km at 7 00 5 km at 6 50 1 km at 6 45) 8 km (2 km at 7 00 5 km at 6 50 1 km at 6 45) 12 km (5 km at 7 10 7 km at 7 00) 13 km (5 km at 7 10 8 km at 7 00) 15 km (5 km at 7 10 10 km at 7 00) WEEK 20 WEEK 21 WEEK 22 4 km + 30 physical conditioning and running technique (2 km at 7 10 2 km at 6 40) 12 km (4 km at 7 00 8 km at 6 40) 10 km (2 km at 7 00 7 km at 6 50 1 km at 6 45) 16 km (5 km at 7 10 11 km at 7 00) technique (2 km at 7 10 4 km at 6 50) 6 km (4 km at 7 00 2 km at 6 50) 3 km (3 km at 7 20) COMPETITION. Distance 15 Km. Competition pace 6 50 6 55 per km. If you cannot compete do a test of 15 km. technique (4 km at 7 10 2 km at 6 40) 12 km (4 km at 7 00 8 km at 6 40) 10 km (2 km at 7 00 7 km at 6 50 1 km at 6 45) 16 km (5 km at 7 10 11 km at 7 00)
WEEK 23 WEEK 24 technique (2 km at 7 10 4 km at 6 50) 4 km + 30 physical conditioning and running technique (2 km at 7 10 2 km at 6 40) 10 km (4 km at 7 00 6 km at 6 50) 8 km (2 km at 7 00 3 km at 6 45 3 km at 6 40) 15 km (5 km at 7 10 10 km at 7 00) 4 km (2 km at 7 00 2 km at 6 50) 3 km (3 km at 7 20) COMPETITION _PACE 6 55 7 00 KM _RUN AT AN EVEN PACE _TRY TO RUN YOUR LAST 10KM AT THE SAME PACE AS YOUR FIRST 10KM Miguel Rubio National athletics trainer - S. D. Correcaminos