12-WEEK WORKOUT SCHEDULE

2h00SUB

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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

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