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21K training plan tips

The Objective 21K Valencia training plans designed by Eugenio Olmos will help you to achieve your goal in the Valencia Half Marathon Trinidad Alfonso Zurich on 23 October. Before you start running, read these tips from the CA Serrano trainer, who is also a National Athletics coach and a graduate in Physiotherapy.
Eugenio Olmos

Key tips:

  • Remember, before starting any type of preparation it is advisable to have a medical check-up to rule out any type of pathology, especially at the cardiovascular level.
  • Stretching: We will always do this at the end of each training session, we should keep our muscles stretched in a static way for about 20” without bouncing.
  • Strength: Twice a week, try to spend about 40 minutes doing CORE and general fitness exercises, preferably on lower intensity days or days when you do not have to run.

Glossary:

  • Warm-up: Gentle continuous running to prepare our muscles and cardiovascular system for the training session.
  • C.R.: Continuous running, time when you should be running without stopping.
  • Rec: Recovery.
  • SERIES: Split training in which the following is indicated: Distance, pace and recovery. Essential for improving aerobic fitness.
  • FARTLEK: Changes of pace performed over time or distance intervals, during continuous running (without stopping). Essential to improving our aerobic capacity and strength.
  • CORE: Strength training to work our abdominal, lumbar and dorsal muscles, in general the muscles of our trunk or “CORE”.
  • Km: Kilometres
  • m: metres
  • min: Minutes

Pace:

  • P1: Easy pace. You can easily hold a conversation.
  • P2: Pace easy to maintain for quite a few kilometres. We can talk, but in short sentences.
  • P3: Pace close to our maximum effort. It must be demanding but at the same time it can be maintained for the kilometres that the plan asks us to run. It is used for series or changes of pace of more than 1 kilometre.
  • P4: Pace at maximum effort. Pace for the series of 1 km or shorter distance.