- We strongly recommend to through a complete medical examination, whether you are a regular athlete or returning to physical activity.
- It's not advisable to start this training plan if you have been on a long period of physical inactivity.
- Remember to always keep a good hydration especially before, during and after workout.
- Although it is not essential, it is recommended that you use a GPS watch that measures your speed, distance, and heart rate. This way, you know what you are really training, and you can do it in a better way.
Zurich Marató Barcelona training plan
These training plans are tentative, and will guide you to reach the Zurich Marató Barcelona in good conditions, avoiding injuries and helping you to enjoy this great experience to the fullest. However, it would be best if you consult a professional and develop a plan that is guided and developed specifically for you.
Discipline and perseverance are the keys to get a training plan right, but there is some flexibility. The plans are designed so that you can adapt them if necessary. If you do not manage to train a day, or it just fits better for you that day, you can swap them, if you respect the rest days per week and do not train for more than 3 consecutive days. If you skip one or two workouts is not the end of the world, continue the plan with the day that follows. Recovery and rest days are as much as important as a hard workout, take them seriously.
The Zurich Marató Barcelona training plans are meant for 14 weeks (Macrocycle) divided into 3 different periods called Mesocycles where each of them has a specific goal:
Accumulative Mesocycle: gain endurance, improve aerobic efficiency.
Transformative Mesocycle: improve aerobic capacity and power.
Realization Mesocycle: we tune everything for the great day. We focus on recovery.
Each Mesocycle is divided into different Microcycles, they call the training way on each week, and is a small achievable goal.
Load: Increase the load through low and medium intensity workouts.
Shock: High loads to increase speed, endurance and aerobic capacity.
Recovery: Easy workouts and less time to help muscle recovery.
Race: Includes the race day. Designed to avoid fatigue so you can get t your best.
Each training has a specific distance, strength and speed to help you to get your PB at Zurich Marató Barcelona. You will find the following workouts in the plan.
-Easy Run: Medium and short distance runs at easy paces. Increases the aerobic capacity and efficiency. Steady and continuous rhythm, where you can last for days on.
-Long Run: Medium to long distance trainings. Harder and longer than an easy run.
-Interval Run: Mix with fast and slow paces, in mid-long distance. Being comfortable with uncomfortable feelings. Increases speed, fatigue tolerance and stimulate an active recovery.
-Speed Run: Series of short distance at a fast pace with recovery between each. A hard feeling is what we look on each repetition. Increases speed, endurance and recovery.
-Strength training: you Will find several workouts during the plan. There is 3 possible ways to do it:
oFunctional Training: Med-Hi intensity workout that uses natural movements to generate strength, endurance, balance and flexibility.
oStrength: The traditional and common gym workout. Dont forget the smaller muscles that works on balance.
oRunning technique: Drills, repetitions, and movement that improves posture and balance.
-Stretch: A pure session for stretching is always welcome. Helps on recovery and prevents injuries that originate from overload muscles. The sooner you prevent any injurie the better, and stretch can help a lot. You can also use foam roller or activities that enhances flexibility like Yoga.
The paces that are shown on the plan are references based on the stipulated finishing time. If on any workout you feel that you can go more or that it is too strong, you can modify it but always respect the training type you have planned for that day. If you feel that after several days you are too tired, you should take one or two days off, or reconsider your time goal and continue with a slower pace plan.