Post on 12-Mar-2022
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12-WEEK SCHEDULE
The most important one of the 12 weeks, as you will build an aerobic base and
acquire a regular jogging habit. Even if you notice a fast progression during this
phase, increasing either the distance or the intensity would be a mistake. Bear in mind
that this is also part of the adaptation period that your muscles and tendons need to undergo in order to be able to
complete the 12-week workout schedule.
Now, with a solid base of aerobic capacity and strength, you can cover longer
distances at a faster pace. This is the period during which you should workout at the same pace that you want to run in the
half marathon.
BASIC
TRANSFORMATION
You will improve your aerobic capacity and strength, and start increasing the distance of your longer courses as you get less and
less tired.
BUILD-UP
You are in the final stage. You will start reducing the distance and the intensity
so your body can assimilate the workout and your legs are fresh for the day of the
course.
TAPERING
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IF YOU WANT TO COMPLETE THE HALF MARATHON IN 2H00’, YOU MUST RUN AT A PACE OF 5’41’’/KM
_You must have run in the last 6 months, at least 3 courses of a minimum distance of 7 or 10 km.
_In the last 6 months, during some of your workout sessions, you should have been able to complete 15K running.
_You must be able to complete a 10K course in 54 minutes or, in other words, at a pace of 5’24”per km.
_If you meet these requirements, you can start with the schedule to finish in 2 hours.
WHO CAN START THE SCHEDULE TO COMPLETE THE VALENCIA TRINIDAD ALFONSO EDP HALF MARATHON IN 2 HOURS?
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_Remember that, before starting any kind of preparation, you should undergo a medical examination in order to rule out disease, especially of a cardiovascular nature.
_STRETCHINGIt should be done at the end of each workout session, we must keep the muscle stretched in a static state for around 20´´ without bouncing.
_STRENGTHTry to do core exercises and fitness twice a week for 40 mins, preferably on easier days or when you do not have to run.
_Warm-up: Light running that will help prepare our muscles and cardiovascular system for the workout sessions.
_C.J.: Continuous jogging, during which you must run without stopping.
_Recov: Recovery.
_Series: Split training in which distance, pace and recovery are indicated. Crucial to improve aerobic strength.
_Core: Strength training to exercise our abdominals, lumbars, buttocks and the deep muscles of the back.
_K: Kilometres
_m: Metres
_mins: Minutes
Eugenio Olmos@olmos_coach
RFEA Athletics National Trainer
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BASIC STAGE
1st WEEK OF THE SCHEDULEMONDAY REST
TUESDAY 6km: 2K warm-up - 4K at 6’25’’ - 6’30’’
WEDNESDAY REST
THURSDAY 7km: 4K warm-up - Recovery 3 mins walking - 3K at 6’05’’ - 6’00’’
FRIDAY REST
SATURDAY REST
SUNDAY 9km: 2K warm-up - 7K at 6’25’’ - 6’30’’
KILOMETRES PER WEEK - 22km
2nd WEEK OF THE SCHEDULEMONDAY REST
TUESDAY 6km: 2K warm-up - 4K at 6’25’’ - 6’30’’
WEDNESDAY REST
THURSDAY 8km: 2K warm-up - 2K at 6’25’’ - 6’20’’ Recovery 3 mins walking - 4K at 6’05’’ - 6’00’’
FRIDAY REST
SATURDAY REST
SUNDAY 10km: 2K warm-up - 8K at 6’25’’ - 6’30’’
KILOMETRES PER WEEK - 24km
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3rd WEEK OF THE SCHEDULEMONDAY REST
TUESDAY 6km: 2K warm-up - 4K at 6’15’’ - 6’10’’
WEDNESDAY REST
THURSDAY 9km: 3K warm-up - Recovery 3 mins walking - 3K at 6’05’’ - 6’00’’ Recovery 3 mins walking - 3K at 5’55’’ - 5’59’’
FRIDAY 6km: 2K warm-up - 4K at 6’25’’ - 6’30’’
SATURDAY REST
SUNDAY 11km: 2K warm-up - 9K at 6’25’’ - 6’30’’
KILOMETRES PER WEEK - 32km
4th WEEK OF THE SCHEDULEMONDAY REST
TUESDAY 7km: 2K warm-up - 5K at 6’15’’ - 6’10’’
WEDNESDAY REST
THURSDAY 9km: 3K at 6’25’’ - 6’20’’ - Recovery 3 mins walking - 2K at 6’05’’ - 6’00’’ Recovery 3 mins walking - 3K at 5’55’’ - 5’59’’
FRIDAY 6km: 2K warm-up - 4K at 6’25’’ - 6’30’’
SATURDAY REST
SUNDAY 12km: 2K warm-up - 10K at 6’25’’ - 6’30’’ *Optional: 8K to 10K course
KILOMETRES PER WEEK - 35km
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BUILD-UP STAGE
5th WEEK OF THE SCHEDULEMONDAY REST
TUESDAY 7km: 2K warm-up - 5K at 5’45’’ - 5’50’’
WEDNESDAY REST
THURSDAY 7km: 3K warm-upSeries: 7x400m - at 5’10’’ - 5’15’’ - Recovery 2 mins - light 1K
FRIDAY 7km: 2K warm-up - 5K at 6’25’’ - 6’30’’
SATURDAY REST
SUNDAY 13km: 3K warm-up - 10K at 6’05’’ - 6’00’’
KILOMETRES PER WEEK - 34km
6th WEEK OF THE SCHEDULEMONDAY REST
TUESDAY 8km: 2K warm-up - 6K at 5’45’’ - 5’40’’
WEDNESDAY REST
THURSDAY7km: 3K warm-up
Series: 2x3x500m - at 5’10’’ - 5’15’’ (6 series 500m in two segments of 3)Recovery 2 mins - Between segment of 4 recovery 4 mins - light 1K
FRIDAY 7km: 2K warm-up - 5K at 6’25’’ - 6’30’’
SATURDAY REST
SUNDAY 14km: 4K warm-up - 10K at 6’05’’ - 6’00’’
KILOMETRES PER WEEK - 36km
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7th WEEK OF THE SCHEDULEMONDAY REST
TUESDAY 8km: 2K warm-up - 6K at 5’35’’ - 5’40’’
WEDNESDAY REST
THURSDAY 9km: 3K warm-upSeries: 5x1K - at 5’00’’ - 5’05’’ - Recovery 3 mins - light 1K
FRIDAY 7km: 2K warm-up - 5K at 6’25’’ - 6’30’’
SATURDAY REST
SUNDAY 15km: 4K warm-up - 11K at 5’55’’ - 5’50’’
KILOMETRES PER WEEK - 39km
8th WEEK OF THE SCHEDULEMONDAY REST
TUESDAY 8km: 2K warm-up - 6K at 5’35’’ - 5’40’’
WEDNESDAY REST
THURSDAY 8km: 3K warm-upSeries: 2x2K - at 5’10’’ - 5’15’’ - Recovery 3 mins - light 1K
FRIDAY 7km: 2K warm-up - 5K at 6’25’’ - 6’30’’
SATURDAY REST
SUNDAY 16km: 4K warm-up - 12K at 5’55’’ - 5’50’’ *Optional: 8K to 10K course
KILOMETRES PER WEEK - 39km
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TRANSFORMATION STAGE
9th WEEK OF THE SCHEDULEMONDAY REST
TUESDAY 8km: 2K warm-up - 6K at 5’35’’ - 5’40’’
WEDNESDAY REST
THURSDAY 9km: 3K warm-up - Recovery 3 mins walking - 3K at 5’40’’ - 5’35’’ Recovery 3 mins walking - 3K at 5’40’’ - 5’35’’
FRIDAY 6km: 2K warm-up - 4K at 6’25’’ - 6’30’’
SATURDAY REST
SUNDAY 16km: 4K warm-up - 12K at 5’55’’ - 5’50’’
KILOMETRES PER WEEK - 39km
10th WEEK OF THE SCHEDULEMONDAY REST
TUESDAY 8km: 2K warm-up - 6K at 5’35’’ - 5’40’’
WEDNESDAY REST
THURSDAY 10km: 3K warm-upSeries: 6x1K - at 5’00’’ - 5’05’’ - Recovery 3 mins - light 1K
FRIDAY 6km: 2K warm-up - 4K at 6’25’’ - 6’30’’
SATURDAY REST
SUNDAY 19km: 4K warm-up - 15K at 6’00’’ - 5’55’’ *Optional: Long Distance of Paterna - 10’’ slower than the pace of the Half Marathon
KILOMETRES PER WEEK - 43km
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11th WEEK OF THE SCHEDULEMONDAY REST
TUESDAY 8km: 2K warm-up - 6K at 5’35’’ - 5’40’’
WEDNESDAY REST
THURSDAY8km: 3K warm-up
Series: 2x4x500m - at 5’10’’ - 5’15’’ (8 series 500m in two segments of 4)Recovery 2 mins - Between segment of 4 recovery 4 mins - light 1K
TAPERING STAGE
FRIDAY 7km: 2K warm-up - 5K at 6’25’’ - 6’30’’
SATURDAY REST
SUNDAY 12km: 3K warm-up - 9K at 5’55’’ - 5’50’’
KILOMETRES PER WEEK - 35km
12th WEEK OF THE SCHEDULEMONDAY REST
TUESDAY 5km: 2K warm-up - 3K at 6’25’’ - 6’30’’
WEDNESDAY REST
THURSDAY 6km: 2K warm-upSeries: 3x1K - at 5’00’’ - 5’05’’ - Recovery 3 mins - light 1K
FRIDAY REST
SATURDAY REST
SUNDAY
KILOMETRES PER WEEK - 37km