TRAINING PLAN UNDER 4:00 H.

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 marathon on the 15th of November 2015 in 4 hours or less.
In order to run a marathon in 4:00 hours, your average pace per km should be 5'43 mins.
The training plan is divided into two phases: the aims of the first one are distances between 5 and 10 km at a
pace under 5'30 min per km. This first phase will finish on July 19th.
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 35th Trinidad Alfonso
Valencia 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 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 an average time of 5'30 per km.
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 to start on the 4th of May. From the 4th of May there are 28 weeks until
the 35th edition of the Trinidad Alfonso Valencia Marathon.
Training Schedule overview:
May 4th-July 19th: 11 weeks training
July 20th-August 2nd: 2 weeks of rest
August 3rd-August 23rd: 3 weeks getting back into the raining schedule
August 24th-November 15th: 12 weeks of specific marathon training

WEEK 1
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

5 km + 40 of physical conditioning and running technique (3 km at 605 2 km at 555)

Rest.
10 km + 30 of physical conditioning (5 km at 600 5 km at 525)
5 km at 600 + 5 reps of 1,000 m at 510, 3 recovery. Below 170 beats/minute at reps and below
120 beats at recovery.
Rest.
10 km (2 km at 620 2 km at 600 2 km at 530 3 km at 520 1 km at 600)
14 km (5 km at 610 4 km at 600 5 km at 545)

WEEK 2
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday: 1

5 km + 40 of physical conditioning and running technique (3 km at 600 2 km at 550)

Rest.
10 km + 30 of physical conditioning (4 km at 6 6 km at 520)
5 km at 600 + 8 intervals of 60 at a pace of 500 with 3 recovery at a pace of 600.
Rest.
10 km (2 km at 620 2 km at 600 2 km at 545 3 km at 520 1 km at 600)
6 km (5 km at 610 5 km at 600 6 km at 550)

WEEK 3
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

6 km + 40 of physical conditioning and running technique (4 km at 600 2 km at 550)

Rest.
10 km + 40 of physical conditioning (5 km at 555 5 km at 530)
5 km at 600 + 3 reps of 2,000 m at 1030, 3 recovery. Below 170 beats/minute at reps and below
120 beats at recovery.
Rest.
10 km (4 km at 600 4 km at 535 2 km 530)
14 km + 10 progression runs of 100 m at 70%, walking back recovery (100 m) (6 km at 600 8 km
at 545).

WEEK 4
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

5 km + 40 of physical conditioning and running technique (2 km at 620 3 km at 600)

Rest.
6 km + 30 of physical conditioning (3 km at 610 3 km at 530)
6 km at 6 + 6 progression runs of 100 m, walking back recovery.
Rest.
4 km at 6 + 4 progression runs of 100 m, walking back recovery.
Competition. Distance between 5 and 10 km. Competition pace around 525.
If you cannot compete, do at test of 10 km.

WEEK 5
Monday:
Tuesday:
Wednesday:

6 km + 40 of physical conditioning and running technique (4 km at 600 2 km at 540)

rest
10 km + 40 of physical conditioning (6 km at 555 4 km at 530)

Thursday:
Friday:
Saturday:
Sunday:

5 km at 600 + 2 reps of 3,000 m at 1530, 3 recovery.Below 170 beats/minute at reps and below
120 beats at recovery.
Rest.
10 km + 10 progression runs of 100 m at 70%, walking back recovery (100 m) (4 km at 550 3 km
at 530 3 km at 520)
14 km mountain race (6 km at 610 8 km at 605)

WEEK 6
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

5 km + 40 of physical conditioning and running technique (2 km at 620 3 km at 600)

Rest.
8 km + 30 of physical conditioning (3 km at 610 5 km at 530)
6 km at 6 + 6 progression runs of 100 m, walking back recovery.
Rest.
4 km at 6 + 4 progression runs of 100 m, walking back recovery.
Competition. Distance between 5 and 10 km. Competition pace around 520.
If you cannot compete, do at test of 10 km.

WEEK 7
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

5 km + 40 of physical conditioning and running technique (3 km at 605 2 km at 555)

Rest.
10 km + 30 of physical conditioning (5 km at 600 5 km at 525)
5 km at 600 + 5 reps of 1,000 m at 505, 3 recovery. Below 170 beats/minute at reps and below
120 beats at recovery.
Rest.
10 km. (2 km at 620 2 km at 600 2 km 530 3 km at 520 1 km at 600)
16 km. (5 km at 610 4 km at 600 7 km at 545)

WEEK 8
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

4 km + 40 of physical conditioning and running technique (2 km at 600 2 km at 550)

Rest.
12 km + 30 of physical conditioning (4 km at 6 8 km at 525)
5 km at 600 + 8 intervals of 2 at a pace of 500 with 2 recovery at a pace of 600.
Rest.
12 km. (2 km at 620 2 km at 600 4 km at 545 3 km at 520 1 km at 600)
16 km. (5 km at 610 5 km at 600 6 km at 550).

WEEK 9
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

5 km + 40 of physical conditioning and running technique (2 km at 620 3 km at 600)

Rest.
8 km + 30 of physical conditioning (3 km at 610 5 km at 530)
6 km at 6 + 6 progression runs of 100 m, walking back recovery.
Rest.
4 km at 6 + 4 progression runs of 100 m, walking back recovery.
Competition. Distance between 5 and 10 km. Competition pace around 520.
If you cannot compete, do at test of 10 km.

WEEK 10
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

6 km + 40 of physical conditioning and running technique (3 km at 600 3 km at 545)

rest
10 km + 40 of physical conditioning (5 km at 555 5 km at 530)
5 km at 600 + 2 reps of 3,000 m at 1515, 3 recovery. Below 170 beats/minute at reps and below
120 beats at recovery.
Rest.
10 km + 10 progression runs of 100 m at 70%, walking back recovery (100 m) (4 km at 550 3 km
at 530 3 km at 520)
14 km mountain race (6 km at 610 8 km at 605).

WEEK 11
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

5 km + 40 of physical conditioning and running technique (2 km at 620 3 km at 600)

Rest.
8 km + 30 of physical conditioning (3 km at 610 5 km at 530)
Rest.
4 km at 6 + 4 progression runs of 100 m, walking back recovery.
Competition. Distance between 5 and 10 km. Competition pace around 515.
If you cannot compete, do at test of 10 km
5 km at 6 + 6 progression runs of 100 m, walking back recovery.

IN WEEKS 20-26 JULY AND 27 JULY-2 AUGUST WE COMPLETELY

STOP RUNNING
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.

FROM THE 3RD OF AUGUST WE WILL BE GETTING BACK INTO

THE TRAINING REGIME
WEEK 1
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

4 km + 30 of physical conditioning (4 km at 610)

4 km at 610 + 30 of physical conditioning.
Rest.
5 km at 610 + 30 of physical conditioning.
6 km at 610 + 30 of physical conditioning.
Rest.
Rest.

WEEK 2
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

5 km + 30 of physical conditioning (3 km at 610 2 km at 600)

6 km at 620 + 30 of physical conditioning.
Rest.
6 km at 615 + 30 of physical conditioning.
6 km at 615 + 30 of physical conditioning.
Rest.
Rest.

WEEK 3
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

6 km at 610 + 30 of physical conditioning

Rest
8 km at 605 + 30 of physical conditioning.
8 km (6 km at 600 2 km at 555)
Rest.
10 km (10 km at 610)
Rest.

FROM THE 24TH OF AUGUST WE WILL HAVE 12 WEEKS OF

SPECIFIC MARATHON TRAINING
WEEK 1
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

6 km + 30 of physical conditioning (4 km at 600 2 km at 550)

Rest.
10 km + 30 of physical conditioning (5 km at 600 5 km at 550)
8 km. (4 km at 600 4 km 550)
Rest.
12 km. (4 km at 600 4 km at 555 2 km at 550)
12 km. (6 km at 615 6 km at 550)

WEEK 2
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

6 km + 30 of physical conditioning (4 km at 600 2 km at 555)

Rest.
10 km + 20 of physical conditioning (6 km at 600 4 km at 550)
8 km. (4 km at 600 4 km at 550)
Rest.
10 km. (4 km at 600 3 km at 555 3 km at 550)
15 km. (5 km at 615 5 km at 610 5 km at 6 km)

WEEK 3
Monday:
Tuesday:

6 km + 30 of physical conditioning (4 km at 600 2 km at 555)

Rest.

Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

10 km + 30 physical conditioning (4 km at 555 6 km at 550)

10 km. (5 km at 600 5 km at 540)
Rest.
12 km. (2 km at 600 2 km at 555 5 km at 550 2 km at 545 1 km at 600)
20 km. (5 km at 600 10 km at 555 5 km at 550)

WEEK 4
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

6 km + 40 of physical conditioning (4 km at 600 2 km at 550)

Rest.
10 km + 40 physical conditioning (6 km at 600 4 km at 545)
12 km. (5 km at 600 7 km at 530)
Rest.
12 km. (2 km at 600 2 km at 555 4 km at 550 3 km at 540 1 km at 600)
24 km mountain race (5 km at 610 5 km at 605 14 km at 600)

WEEK 5
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

6 km + 30 of physical conditioning (4 km at 600 2 km at 555)

Rest.
10 km + 30 of physical conditioning (4 km at 600 6 km at 550)
Rest
4 km. (2 km at 610 2 km at 600)
TEST OF 15 KM (PACE BETWEEN 540 545)
6 km. (3 km at 615 3 km at 610)

WEEK 6
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

6 km + 40 of physical conditioning (3 km at 600 3 km at 545)

Rest.
11 km + 40 of physical conditioning (4 km at 600 7 km at 555)
12 km. (6 km at 600 6 km at 540)
Rest.
13 km. (2 km at 620 2 km at 600 5 km at 545 3 km at 530 1 km at 600)
28 km mountain race (5 km at 625 9 km at 615 14 km at 610)

WEEK 7
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

6 km + 40 of physical conditioning (3 km at 600 3 km at 550)

Rest.
12 km + 30 physical conditioning (4 km at 600 8 km at 545)
13 km. (5 km at 605 8 km at 540)
Rest.
13 km. (2 km at 620 2 km at 600 4 km at 550 4 km at 545 1 km at 600)
30 km mountain race (5 km at 625 7 km at 615 18 km at 610)

WEEK 8
Monday:
Tuesday:
Wednesday:

6 km + 40 of physical conditioning (3 km at 600 3 km at 5`50)

Rest.
10 km + 30 of physical conditioning (4 km at 600 6 km at 540)

Thursday:
Friday:
Saturday:
Sunday:

8 km. (5 km at 615 3 km at 600)

Rest.
6 km. (3 km at 610 3 km at 6`05)
HALF MARATHON (between 1h52:31 at 520 - 1h54:17 at 525)

WEEK 9
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

4 km + 50 of physical conditioning (2 km at 600 2 km at 550)

Rest.
10 km + 30 of physical conditioning (5 km at 600 5 km at 545)
13 km. (6 km at 605 7 km at 550)
Rest.
12 km. (2 km at 620 2 km at 600 4 km at 545 3 km at 530 1 km at 600)
32 km. (5 km at 610 11 km at 600 16 km at 550)

WEEK 10
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

4 km + 40 of physical conditioning (2 km at 600 2 km at 550)

Rest.
12 km + 30 physical conditioning (5 km at 600 7 km at 530)
13 km. (5 km at 605 8 km at 525)
Rest.
13 km. (2 km at 620 2 km at 600 4 km at 540 4 km at 530 1 km at 600)
30 km. (5 km at 610 10 km at 600 15 km at 545)

WEEK 11
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

4 km + 40 of physical conditioning (2 km at 600 2 km at 550)

Rest.
12 km + 30 of physical conditioning (4 km at 600 8 km at 520)
10 km. (5 km at 605 5 km at 510)
Rest.
10 km. (5 km at 600 5 km at 530)
15 km. (6 km at 600 9 km at 545)

WEEK 12
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

6 km + 40 of physical conditioning (4 km at 600 2 km at 550)

Rest.
8 km + 30 physical conditioning (4 km at 600 4 km at 530)
6 km + 20 stretching (3 km at 600 3 km at 550)
Rest.
3 km at 610
TRINIDAD ALFONSO VALENCIA MARATHON

Miguel Rubio
National Athletic Trainer
S. D. Correcaminos.