Training Plans

This is a generic training plan that will gradually lead you to perform at your best on Sunday, April 6 at the Movistar Madrid Half Marathon. It is a program prepared with great care by a national-level coach, but it will never compare to the attention you will get from a personal coach, who for your own good should always be qualified. Stretching and warming up are part of the training. Perform joint mobility, gradually raise your heart rate.

It is very important to undergo a stress test to rule out any type of pathology.

If the proposed schedule does not fit your availability, don’t worry, change the days. This is a guideline! If one day you feel more tired, it’s okay… we are going to finish the training without obsessing over the watch. The most important part of a program is knowing how to pace yourself… You won’t always feel 100% nor are all days bad.

If you feel any discomfort, stop training. Health comes first!

Below, we explain the concepts you will see in the program and may not know. At first glance it may seem complicated to understand, but if you go day by day and refer to the legend, you will get the hang of it quickly.

M: Meters.

Km: Kilometers.

Rec: Standing recovery.

Warm-up: Easy, comfortable pace that prepares our body for the main part of the training.

Tempo changes: Time or distance intervals in which we alternate a strong running pace with easy jogging intervals without stopping.

Controlled: Distance we must cover without stopping at the pace we aim to run on race day.

Repeats: Number of repetitions of one or several distances that we must run at a pace faster than race pace. Recovery between repeats is always standing.

If you wish, and you are registered for the Movistar Madrid Half Marathon, you can join our official training sessions, led by expert coaches who will help you put the proposed plans into practice. These sessions take place every Saturday starting in February.