training plan under 3h.15’ · reps (6 km at 4:50 – below 170 beats/minute at reps. and below...

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Before starting any training plan it is recommended to take a medical examination to rule out any problems that may arise from doing sport.

In order to run a marathon in 3:15 hours, your average pace per km should be 4’37.

We will split the planning into two stages: the target for the first one is to run distances of between 5 km and 10 km at a pace of under 4´ per kilometre. Then we will rest for 14 days, during which we will carry out physical activities other than running (swimming, cycling, and so on). After the break, we will restart training in the run-up to the Valencia 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 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 time per kilometer of between 4´15 – 4´20.

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 from the fourth week in May onwards. From this point, there are 28 weeks to go until the Valencia Marathon Trinidad Alfonso EDP. The training sessions will be programmed as follows:

11 weeks of general training. FROM THE 21ST OF MAY TO THE 5TH OF AUGUST

2 weeks rest. FROM THE 6TH TO THE 19TH OF AUGUST

3 weeks to get used to the new training. FROM THE 20TH OF AUGUST TO THE 9TH OF SEPTEMBER

12 weeks of special training to prepare for the Valencia Marathon Trinidad Alfonso EDP. FROM THE 10TH OF SEPTEMBER TO THE 2ND OF DECEMBER

UNDER 3H.15’TRAINING PLAN

TRINIDAD ALFONSO EDP VALENCIA MARATHON

UNDER 3H.15’

SUB 3H.15’

VALENCIA MARATHON TRINIDAD ALFONSO EDP TRAINING PLAN

UNDER 3H.15’

WEEK 1MONDAY 6 km + 40´ of physical conditioning and running technique (4

km at 4´40 – 2 km at 4´30)

TUESDAY restWEDNESDAY 10 km + 30´ of physical conditioning and running technique

(6 km at 4´30 – 4 km at 4´20)THURSDAY 6 km + 2 reps. of 3,000 m at 12´40, 3´ of easy jogging

between reps (6 km at 4´40 – below 170 beats/minute, and below 120 beats at recovery)

FRIDAY restSATURDAY 6 km at 4’50 + 8 x 100 m hill runs + 8 reps. of 100 m at

80%, walking back recovery

SUNDAY 14 km mountain race (6 km at 5:00 – 8 km at 4:50)

WEEK 7MONDAY 6 km + 30´ of running technique (4 km at 4’50 – 2 km at 4’40)

TUESDAY restWEDNESDAY 10 km + 20´ of physical conditioning (4 km at 4:50 – 6 km

at 4:40)THURSDAY 6 km + 4 reps. of 1,000 m at 3’55, 4´ of easy jogging be-

tween reps (6 km at 4’50, below 170 beats/minute, and below 120 beats at recovery)

FRIDAY restSATURDAY 12 km + 8 progression runs of 100 m at 70%, walking back

recovery (100 m) (4 km at 4’50 - 4 km at 4:40 - 4 km at 4’35)

SUNDAY 6 km at 4’50 + 10 reps. of 200 at 40´´, 80´´ recovery between reps.


km at 4:50 – 2 km at 4:45)

TUESDAY restWEDNESDAY 10 km + 30´ of physical conditioning (5 km at 4´50 – 5 km at 4´40)

THURSDAY 6 km + 3 reps. of 2,000 m at 08:10, 3´ of easy jogging be-tween reps (6 km at 4:50 – below 170 beats/minute, and below 120 beats at recovery)

FRIDAY restSATURDAY 6 km at 4:50 + 8 x 100 m hill runs + 8 reps. of 100 m at


SUNDAY 15 km + 8 progression runs of 100 m at 70%, walking back recovery (100 m) (6 km at 4:50 – 9 km at 4:40)

WEEK 8MONDAY 6 km + 20´ of physical conditioning + 10 progression runs of 100 m

at 70% walking back recovery (100 m) (4 km at 4’50 – 2 km at 4’40)

TUESDAY restWEDNESDAY 8 km + 20´ of physical conditioning (4 km at 4’50 – 4 km at

4’40)THURSDAY restFRIDAY 4 km at 4’50 + 6 progression runs of 100 m at 70%, walking

back recovery (100 m)

SATURDAY Competition. Distance between 5 and 8 km at a pace of 4’05

SUNDAY 5 km at 4’50 + 6 progression runs of 100 m at 70%, walking back recovery (100 m)


km at 4:50 – 2 km at 4:45)

TUESDAY restWEDNESDAY 12 km + 30´ of physical conditioning.(6 km at 4:50 – 6 km

at 4:40)THURSDAY 6 km + 6 reps. of 1,000 m at 4:00, 3´ of easy jogging be-

tween reps (6 km at 4:50 – below 170 beats/minute, and below 120 beats at recovery)

FRIDAY restSATURDAY 6 km at 4:50 + 15 x 100 m hill runs + 8 reps. of 100 m at


SUNDAY 15 km mountain race (6 km at 5:00 – 9 km at 4:55)

WEEK 4MONDAY 6 km + 30´ of running technique (4 km at 4:50 – 2 km at 4:45)TUESDAY restWEDNESDAY 10 km + 20´ of physical conditioning (4 km at 4:50 – 6 km

at 4:35)THURSDAY 6 km + 3 reps. of 2,000 m at 8´10, 3´ of easy jogging

between reps (6 km at 4:50 – below 170 beats/minute at reps. and below 120 beats at recovery)

FRIDAY restSATURDAY 6 km at 4:50 + 10 reps. of 400 m at 1:28, 90´´ recovery

between reps


WEEK 5MONDAY 6 km + 30´ of running technique (4 km at 4:50 – 2 km at 4:45)


at 4:40)THURSDAY 6 km + 5 reps. of 1,000 m at 4:00, 4´ of easy jogging be-

tween reps (6 km at 4:50, below 170 beats/minute, and below 120 beats at recovery)


recovery (100 m) (4 km at 4:50 – 3 km at 4:40 – 7 km at 4:35)

SUNDAY 6 km at 4:50 + 10 reps. of 200 at 42´´, 80´´ recovery between reps.


at 70%, walking back recovery (100 m) (4 km at 4:50 - 2 km at 4:45)


at 4:40)THURSDAY 6 km at 4:50 + 6 progression runs of 100 m at 70%, walking


FRIDAY restSATURDAY 4 km at 4:50 + 6 progression runs of 100 m at 70%, walking


SUNDAY Competition. Distance between 5 and 10 km. Competition pace between 4:08 and 4:12. If you cannot compete, do at test of 10 km

WEEK 9MONDAY 6 km + 30´ of running technique (4 km at 4:50 – 2 km at 4:45)TUESDAY restWEDNESDAY 10 km + 20´ of physical conditioning (4 km at 4:50 – 6 km

at 4:35)THURSDAY 6 km + 2 reps. of 2,000 m at 8:00, 5´ of easy jogging between

reps (6 km at 4:50 – below 170 beats/minute at reps. and below 120 beats at recovery)

FRIDAY restSATURDAY 6 km at 4:50 + 8 reps. of 400 m at 1:28, 90´´ recovery

between reps.


FROM THE 21ST OF MAY TO THE 5TH OF AUGUST, 11 WEEKS OF GENERAL TRAINING

SUB 3H.15’


UNDER 3H.15’

WEEK 10MONDAY 6 km + 30´ of running technique (4 km at 4:50 – 2 km at 4:45)

TUESDAY restWEDNESDAY 10 km + 30´ of physical conditioning (5 km at 4:50 – 5 km at 4:40)

THURSDAY 6 km + 4 reps. of 1,000 m at 3:55, 4´ of easy jogging between reps (6 km at 4:50, below 170 beats/minute, and below 120 beats at recovery)

FRIDAY restSATURDAY 10 km (4 km at 4:50 – 6 km 4:40)SUNDAY 12 km + 8 progression runs of 100 m at 70%, walking back recovery (100 m) (4 km at 4:50 – 8 km at 4:30)

WEEK 11MONDAY 6 km + 30´ of running technique + 10 progression runs of 100 m at 70% walking back recovery (100 m) (4 km at

4:50 – 2 km at 4:40)TUESDAY restWEDNESDAY 8 km + 20´ physical conditioning (4 km at 4:50 – 4 km at 4:40)THURSDAY rest

FRIDAY 4 km at 4:50 + 6 progression runs of 100 m at 70%, walking back recovery (100 m)

SATURDAY Competition. Distance between 5 and 8 km at 4:05 km

SUNDAY 5 km at 4:50 + 6 progression runs of 100 m at 70%, walking back recovery (100 m)

ADAPTATION WEEK 1/3MONDAY 4 km + 30´ of physical conditioning (4 km at 5:10)

TUESDAY 5 km at 5:10 + 30´ of physical conditioningWEDNESDAY restTHURSDAY 5 km at 5:10 + 30´ of physical conditioning

FRIDAY 6 km at 5:10 + 30´ of physical conditioningSATURDAY rest

SUNDAY 5 km at 5:10 + 30´ of physical conditioning

WEEK 1MONDAY 6 km at 5’00 + 30´ of physical conditioning

TUESDAY restWEDNESDAY 10 km at 5’00 + 30´ of physical conditioningTHURSDAY 12 km (6 km at 5’00 – 6 km at 4’55)

FRIDAY restSATURDAY 10 km (10 km at 5´05)

SUNDAY 14 km at 5´10

ADAPTATION WEEK 2/3MONDAY 5 km + 30´ of physical conditioning (3 km at 5:10 – 2 km at 5:00)

TUESDAY 6 km at 5:10 + 30´ of physical conditioningWEDNESDAY restTHURSDAY 6 km at 5:10 + 30´ of physical conditioning

FRIDAY 6 km at 5:10 + 30´ of physical conditioningSATURDAY restSUNDAY 8 km at 5´10 + 30´ of physical conditioning

WEEK 2MONDAY 6 km + 30´ of physical conditioning (4 km at 4’50 – 2 km at 4’45)

TUESDAY restWEDNESDAY 10 km + 20´ of physical conditioning (5 km at 4’50 – 5 km at 4’55)

THURSDAY 6 km + 3 reps. of 2,000 m at 8:40, 3´ of easy jogging between reps (6 km at 4’50 – below 170 beats/minute at reps. and below 120 beats at recovery)

FRIDAY restSATURDAY 12 km (4 km at 4’50 – 4 km at 4:45 – 4 km 4’40)SUNDAY 16 km + 10 progression runs of 100 m at 70%, walking back

recovery (100 m) (6 km at 4’55 – 10 km at 4’45)

ADAPTATION WEEK 3/3MONDAY 5 km at 5’10 + 30´ of physical conditioning

TUESDAY restWEDNESDAY 8 km at 5’10 + 30´ of physical conditioningTHURSDAY 10 km (6 km at 5’10 – 4 km at 5’00)

FRIDAY restSATURDAY 10 km (10 km at 5´10)

SUNDAY 12 km at 5´05

WEEK 3MONDAY 6 km + 40´ of physical conditioning (4 km at 4:50 – 2 km at 4’40)

TUESDAY restWEDNESDAY 12 km + 40´ of physical conditioning (6 km at 4’50 – 6 km at 4:40)

THURSDAY 6 km + 2 reps. of 3,000 m at 13’00, 3´ of easy jogging between reps (6 km at 4’50 – below 170 beats/minute, and below 120 beats at recovery)


recovery (100 m) (4 km at 4’50 – 3 km at 4:40 – 3 km at 4’30)

SUNDAY 20 km (10 km at 4’50 – 10 km at 4’40)

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.

2 WEEKS OF REST

FROM THE 20TH OF AUGUST TO THE 9TH OF SEPTEMBER, 3 WEEKS TO GET USED TO THE NEW TRAINING

FROM THE 10TH OF SEPTEMBER, WE BEGIN 12 WEEKS OF SPECIAL TRAINING TO PREPARE FOR THE VALENCIA MARATHON TRINIDAD ALFONSO EDP

SUB 3H.15’


UNDER 3H.15’

WEEK 4MONDAY 6 km + 50´ of physical conditioning (4 km at 4’50 – 2 km at

4:40)

TUESDAY restWEDNESDAY 12 km + 40´ physical conditioning (5 km at 4’50 – 7 km at

4’40)THURSDAY 6 km warm-up at 4:50 + 6 reps. of 1000 at 4’15, 2´ recovery

(below 170 beats/minute at reps. and below 120 beats at recovery)

FRIDAY restSATURDAY 13 km (2 km at 4’50 – 2 km at 4:45 – 6 km at 4’25 – 2 km

at 4’15 – 1 km at 4’30)

SUNDAY 24 km mountain race (5 km at 5’10 – 5 km at 5:05 – 14 km at 5’00)


at 70% walking back recovery (100 m) (4 km at 4’50 – 2 km at 4’40)

TUESDAY restWEDNESDAY 10 km + 30´ of physical conditioning (4 km at 4’50 – 6 km at 4’40)

THURSDAY restFRIDAY 4 km at 4’50 + 6 progression runs of 100 m at 70%, walking

back recovery (100 m)SATURDAY Test of 15 km. Pace between 4’25 and 4’35 km

SUNDAY 5 km at 4’50 + 6 progression runs of 100 m at 70%, walking back recovery (100 m)

WEEK 6MONDAY 6 km + 50´ of physical conditioning (4 km at 4:50 – 2 km at

4’40)


at 4’30)THURSDAY 6 km warm-up at 5’30 + 6 reps. of 1000 at 4’10, 2´ recovery

(below 170 beats/minute at reps. and below 120 beats at recovery)


at 4:15 – 1 km at 4’50)



4’50)TUESDAY restWEDNESDAY 14 km + 40´ of physical conditioning (8 km at 4’55 – 6 km

at 4’30)THURSDAY 6 km + 3 reps. of 2,000 m at 8’30, 2´ of easy jogging between

reps (6 km at 4’50 – below 170 beats/minute at reps. and below 120 beats at recovery)

FRIDAY restSATURDAY 14 km (2 km at 4’50 – 2 km at 4’45 – 7 km at 4’30 – 2 km

at 4’15 – 1 km at 4’50)



4’45)

TUESDAY restWEDNESDAY 6 km + 6 reps. of 1,000 m at 4:10, 2´ of easy jogging between

reps (6 km at 4’50 – below 170 beats/minute at reps. and below 120 beats at recovery)

THURSDAY 8 km + 30´ of physical conditioning (4 km at 4’50 – 4 km at 4’45)

FRIDAY restSATURDAY 6 km (3 km at 5’00 – 3 km at 5’00)SUNDAY Half Marathon (Between 1h 30 mins and 1h 33 mins)


4:45)

TUESDAY restWEDNESDAY 12 km + 50´ of physical conditioning (5 km at 4’50 – 7 km

at 4’30)THURSDAY 6 km + 3 reps. of 2,000 m at 8:30, 3´ of easy jogging be-

tween reps (6 km at 4’50 – below 170 beats/minute at reps. and below 120 beats at recovery)


at 4:15 – 1 km at 4’50)

SUNDAY 32 km (5 km at 5’00 – 5 km at 4:50 – 22 km at 4’45)

WEEK 10MONDAY 6 km + 50´ of physical conditioning (4 km at 4:50 – 2 km at 4:45)

TUESDAY restWEDNESDAY 14 km + 30´ physical conditioning (5 km at 4:50 – 9 km at 4:30)

THURSDAY 6 km + 2 reps. of 3,000 m at 12:45, 3´ of easy jogging be-tween reps (6 km at 4:50 – below 170 beats/minute at reps. and below 120 beats at recovery)

FRIDAY restSATURDAY 14 km (2 km at 4:50 – 4 km at 4:40 – 7 km at 4:20 – 1 km at 4:50)

SUNDAY 32 km (5 km at 5:00 – 7 km at 4:50 – 20 km at 4:40)


4:45)

TUESDAY restWEDNESDAY 14 km + 30´ physical conditioning (5 km at 4:50 – 9 km at

4:30)THURSDAY 6 km + 2 reps. of 3,000 m at 12:45, 3´ of easy jogging be-

tween reps (6 km at 4:50 – below 170 beats/minute at reps. and below 120 beats at recovery)

FRIDAY restSATURDAY 10 km (5 km at 4´50 – 5 km at 4´30)

SUNDAY 15 km (4 km at 4´50 – 11 km at 4´40)


4’50)

TUESDAY restWEDNESDAY 7 km + 30´ physical conditioning (5 km at 5:00 – 2 km at

4:40)THURSDAY 6 km + 20´ stretching (3 km at 4:50 – 3 km at 4:40)

FRIDAY restSATURDAY 3 km + 15´ stretching (3 km at 5:00)SUNDAY VALENCIA MARATHON TRINIDAD ALFONSO EDP

Miguel Rubio National Athletic Trainer - S. D. Correcaminos

training plan under 3h.15’ · reps (6 km at 4:50 – below 170 beats/minute at reps. and below...

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