TRAINING PLAN TO FINISH THE HALF 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 on the 18th of OCTOBER 2015. 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 25 th Trinidad Alfonso Valencia Half 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 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. If one day you cannot train, do not try to make it up, continue with the training plan. Easy jogging means running without getting tired, a little bit faster than 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. 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 24 weeks until the 25th edition of the Trinidad Alfonso Valencia Half Marathon.
1ST WEEK 8 walking- 7 light jogging 8 walking 6 light jogging 3 walking. 8 walking- 7 light jogging 8 walking 5 light jogging 3 walking. 8 walking- 7 light jogging 8 walking 4 light jogging 3 walking. 8 walking- 8 light jogging 8 walking 6 light jogging 4 walking 2ND WEEK 10 walking - 5 light jogging 10 walking 5 light jogging 4 walking. 10 walking - 5 light jogging 10 walking 5 light jogging 4 walking 3RD WEEK 10 walking - 8 light jogging 10 walking 8 light jogging 4 walking 4TH WEEK 5 walking - 10 light jogging 5 walking 10 light jogging 4 walking. 5 walking - 10 light jogging 10 walking 10 light jogging 4 walking 5 walking - 10 light jogging 5 walking 10 light jogging 4 walking. 5 walking - 10 light jogging 10 walking 10 light jogging 4 walking 5TH WEEK 15 light jogging 5 walking 15 light jogging 3 walking - 15 light jogging 5 walking 10 light jogging 4 walking 15 light jogging 5 walking 15 light jogging 5 walking - 15 light jogging 5 walking 15 light jogging 4 walking
6TH WEEK 15 light jogging 5 walking 20 light jogging 15 light jogging 5 walking 20 light jogging 7TH WEEK 8TH WEEK 25 light jogging 5 walking 20 light jogging 25 light jogging 5 walking 25 light jogging 25 light jogging 5 walking 20 light jogging 25 light jogging 5 walking 25 light jogging 9TH WEEK 25 light jogging 3 walking 25 light jogging 25 light jogging 5 walking 25 light jogging 25 light jogging 3 walking 25 light jogging 30 light jogging 5 walking 20 light jogging 10TH WEEK 25 light jogging 3 walking 30 light jogging 30 light jogging 3 walking 25 light jogging 25 light jogging 3 walking 30 light jogging 30 light jogging 3 walking 30 light jogging
11TH WEEK 30 light jogging 2 walking 30 light jogging 45 light jogging. 30 light jogging 2 walking 30 light jogging 45 light jogging. 12TH WEEK 50 light jogging. 55 light jogging. 50 light jogging 60 light jogging. 13TH WEEK 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. 14TH WEEK 6 km + 30 physical conditioning and running technique (2 km at 7 20 4 km at 7 00) 8 km (4 km at 7 10 4 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) 15TH WEEK 6 km + 30 physical conditioning and running technique (2 km at 7 20 4 km at 7 00) 8 km (4 km at 7 10 4 km at 6 50) 8 km (2 km at 7 10 5 km at 7 00 1 km at 6 50) 10 km (3 km at 7 10 7 km at 7 00)
16TH WEEK 6 km + 30 physical conditioning and running technique (2 km at 7 20 4 km at 7 00) 8 km (4 km at 7 10 4 km at 6 50) 8 km (2 km at 7 10 5 km at 7 00 1 km at 6 50) 12 km (3 km at 7 10 9 km at 7 00) 17TH WEEK 6 km + 30 physical conditioning and running technique (2 km at 7 20 4 km at 7 00) 8 km (4 km at 7 10 4 km at 6 50) 8 km (2 km at 7 10 3 km at 7 00 3 km at 6 50) 12 km (5 km at 7 10 7 km at 7 00) 18TH WEEK 6 km + 30 physical conditioning and running technique (3 km at 7 10 3 km at 6 50) 8 km (4 km at 7 00 4 km at 6 50) 8 km (2 km at 7 00 5 km at 6 50 1 km at 6 45) 13 km (5 km at 7 10 8 km at 7 00) 19TH WEEK 6 km + 30 physical conditioning and running technique (2 km at 7 10 4 km at 6 50) 10 km (4 km at 7 00 6 km at 6 50) 8 km (2 km at 7 00 5 km at 6 50 1 km at 6 45) 15 km (5 km at 7 10 10 km at 7 00) 20TH WEEK 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)
21ST WEEK 6 km + 30 physical conditioning and running 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. Rest 22ND WEEK 6 km + 30 physical conditioning and running 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) 23RD WEEK 6 km + 30 physical conditioning and running technique (2 km at 7 10 4 km at 6 50) 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) 24TH WEEK 4 km + 30 physical conditioning and running technique (2 km at 7 10 2 km at 6 40) 4 km (2 km at 7 00 2 km at 6 50) 3 km (3 km at 7 20) COMPETITION VALENCIA HALF MARATHON 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 TRAINER S. D. Correcaminos