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Tips for following the training plans

13 August, 2021

If you’re reading this, you’ve probably signed up for the Objective Valencia by Serrano plans designed by Eugenio Olmos to help you in your training for the Valencia Half Marathon Trinidad Alfonso EDP on 24 October.

Before you start running, pay attention to this advice prepared by our coach.

Key tips:

  • Remember that before starting any type of preparation, it is advisable to have a medical check-up to rule out any type of issue, especially at the cardiovascular level.
  • Stretching: We will always do this at the end of each training session, we must keep the muscle stretched statically for about 20” without bouncing.
  • Strength: Aim to do CORE and general fitness exercises twice a week for about 40 minutes, preferably on lower intensity days or days when you don’t have to run.

Glossary. Key terms:

  • Warm up: Smooth continuous running that will serve to prepare our muscles and cardiovascular system for the training.
  • C.R.: Continuous running, time during which you must run without stopping.
  • Rec: Recovery.
  • SERIES: Split training for which the following is given: distance, pace and recovery. Essential for improving aerobic power.
  • FARTLEK: Changes in pace made over intervals of time or distance, in continuous running (without stopping).  Essential for improving our aerobic capacity and power.
  • CORE: Strength training to work on our abs, lumbar, back, in general, to work our trunk or “CORE” muscles
  • Km: Kilometres
  • m: Metres
  • min: Minutes

Pace:

  • P1: Gentle pace. You can easily have a conversation.
  • P2: Easy pace that can be maintained for many kilometres. We can speak, but only in short sentences.
  • P3: Pace close to our full effort. It must be demanding but at the same time it can be maintained for the distance indicated in the plan. It is used for series or rhythm changes with distances of more than 1 kilometre.
  • P4: Flat out pace. Pace for series covering distances of 1 km or less.
BASIC PHASE This is the most important stage of the 10 weeks as you will build an aerobic base and get in the habit of running regularly. Even if you find this phase easy, it would be a mistake to increase either the distance or the intensity. Keep in mind that this is also the adaptation period that your muscles and tendons will need to get through the 10 weeks of training.
BUILD-UP
PHASE
In this stage, you will increase your aerobic capacity and strength, you will start to increase the distance on your longer runs with the feeling that you are getting increasingly less tired.
TRANSFORMATION PHASE Now that your basal aerobic capacity and strength are solid and you can cover longer distances at higher paces, this is the period in which you should do more training at the pace at which you want to do the half marathon.
TAPERING PHASE You are in the final stretch; you will begin to decrease the distance and lower the intensity so that your body assimilates the training and so your legs are fresh on the day of the race.

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